“The Cheif”
STANDING
5 x 3 min Amrap
with 1 min rest between
3 Power Clean 135/95
6 push ups
9 Air Squats
SAA – May use a band or block for push ups . Weight will be 100/70 for single point of contact
SLA – May use a box for squats. Weight will be 125/ 85 for athletes with above knee amputation or non working knee
SCALING THIS WOD
Reduce the load and angle of Push Up.
SEATED
5 x 3 min Amrap
with 1 min rest between
3 Db Clean 35/20
6 push ups
9 Box Dips
Perform this WOD seated on a box or bench without back resting on support
Higher injuries use a wall or back rest for support at 30/15 for weights
Push ups will be done from knees.
SCALING THIS WOD
do in chair
3 dB power Cleans 25/10
6 banded pvc horizontal presses
9 box dips
Enjoy and salute to all the chiefs
