Friday, February 10, 2012

The CHIEF comes to town


Aneesh demonstrating "Thumbs Around Pecs" a much neglected component from individuals wanting a Muscle Up.
3 M/Us with a band later, he got his first Legit M/U.
Congrats mate.

SKILLS/STRENGTH (20min)
Work Rings/Handstand Variations
Or a missed strength

"THE CHIEF"
Max rounds in 3 minutes of:
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

9 comments:

  1. well done aneesh!!! "The chief" was a tough one!! R1: forgot to count but think it was 5+8
    R2:5+4 R:3 5+2 R:4 4+3 R:5 4+8... if my memory serves me correctly!! great way to start a friday!!!

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  2. Did my own thing today (modifying due to injury)

    Back squat
    5 @ 45, 50
    3 @ 55, 55, 55
    1 @ 60, 65

    WOD 3 rounds
    21 box jumps 20"
    15 back squats 20k bar
    9 KB C&J (right hand only) 16k
    11:42

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  3. Turkish getups
    Wod : Chief
    3 + 1
    3 + 3
    3 + 2
    3 + 2
    3 + 9
    Total: 287

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  4. Hooray for ring moves...love it!

    Chief
    Scaled at 30kg, so glad I did, 25 would have been too light.

    3+5
    2+13
    2+2
    2+4
    2+7

    The pushups were a killer, ended up doing singles.

    Bummer I just realized I can't come tomorrow, too many kids, not enough car seats :-(

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  5. 12 months ago
    WOD-5,5,4+8,4,4+1 22 Rnds + 9=405 reps

    Today
    WOD-5,4,3+4,3,3+4 18 Rnds + 8=332 reps

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  6. Rd 1: 5+3
    Rd 2: 3+6
    Rd 3: 4+2
    Rd 4: 4
    Rd 5: 3+3

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  7. Well it had been 7 day's since my last visit to the box, and i got introduced instantly to The Chief not the nicest guy i've bet. but man i felt great all day. had my first ever attempts at M/U on the rings. not the best results, but you gotta start somewhere.

    WOD.@50kg

    Rnd 1:3+9
    Rnd 2:2+12
    Rnd 3:2+12
    Rnd 4: 2+2
    Rnd 3:1+3

    total points = 218

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  8. ohs 3,3,3
    80,85,90

    wod
    6,5,5,5,3

    shouldnt have bothered doing this, just went through the motions. not in the right head space. good to have a chat with vron after though.

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  9. sorry peps for the late post
    did the upside down stuff on the rings
    Cheif
    4+2, 4+9, 4+1, 3+1, 3+7 = 344
    Super happy about this score because i didnt get past 3 rounds in any last tim I did this

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