The Chief

The Chief


Strength:

Dips, 3 x 6

Sport Strength:

EMOTM for 12 Minutes: 1 Muscle Up + max ring dips on odd minute, 3 Back Squats HAP on even minute.

WOD:

"The Chief"
5 x 3 Min AMRAPS w/ 1 Min Rest between each round
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Score is Total Rounds

Daily Challenge:

DB V Ups, 3 x 10

Mobility:

Death Stretch 90 sec

Post loads for your Strength/Sports Strength & Total Rounds for WOD to comments.

130 comments (Add your own)

1. Michael Roof wrote:
SS: Jump MUs/225 Squat
WOD: 17 + 3 Cleans RXd

Mon, February 11, 2013 @ 10:27 AM

2. Dustin Files wrote:
WOD: 22 rds + 3 Cleans RXd

Mon, February 11, 2013 @ 11:27 AM

3. Shelly Utsch wrote:
More jumping muscle up practice

WOD: 26 rds, 93#

Mon, February 11, 2013 @ 11:37 AM

4. Justin wrote:
15 rounds - 5 @ 115 and 10 @ 95


First ever Muscle Up

Mon, February 11, 2013 @ 1:51 PM

5. Ray wrote:
No MU or rings...still hurts the should to try dipping on the rings

Bar dips with extra weight
5 w/body weght for warm up
6 w/#18 for warmpup
BW+ 23-23-28 for 3x6

WOD: 22rds, +6 AS #115

Mon, February 11, 2013 @ 2:48 PM

6. Adam T wrote:
16 RXd

Mon, February 11, 2013 @ 7:50 PM

7. Rob Ford. wrote:
SS: strict MU's and ME ring dips. (did not keep track)
6x3 BS: 225#

WOD:
24 rounds + 5 Air Squats. Rx'd

Enjoyed the breather every 3 minutes.

Mon, February 11, 2013 @ 7:54 PM

8. Meg wrote:
15ish rounds. Slow knee push ups and felt good to do cleans in a WOD again. Only 43lbs.
On dip bars did holds and scapula work with back squat 43-63, high bar, wider grip.

Mon, February 11, 2013 @ 8:14 PM

9. Meg wrote:
I can't wait to hear about Shelly's first MU! It's coming soon I know it.

Mon, February 11, 2013 @ 8:15 PM

10. BJB wrote:
Felt like a 2 wod day. Sport Strength was constant.

The Chief - rx'd 26 + 9 reps - Think it was my second time in 2.5 years but certainly enjoyed an old classic.

Mon, February 11, 2013 @ 8:28 PM

11. lindsay mitchell wrote:
I think 21 rds + 2 cleans @ 93#...I don't always count so good on wods like this

Tuff's Wod: 2 400m jog

Mon, February 11, 2013 @ 8:49 PM

12. Matt wrote:
19 rds + 6 push ups, rx. Fun

Mon, February 11, 2013 @ 9:02 PM

13. Ginny wrote:
Did a bunch of strength work this morning.

First day back with some real muscle up practice. 3x3 on rings and one set of 4 on bar. Not too painful.

WOD with 135#:
18 + 3 squats. Wanted 20.

Mon, February 11, 2013 @ 9:20 PM

14. Drew wrote:
The Chief-5x3min AMRAP of 3 PC, 6 HRPU, Air Squats
Did 1 round every minute, increasing weight every set.
225,235,245,255,265
15 Rounds

Wed, February 13, 2013 @ 8:51 AM

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