Remember to save the dates:
Williamstown Holiday Party
TODAY @ 4 - 8pm
Egg Harbor Twp Holiday Party
Friday December 9th 4 - 8pm
ADVANCED and FIRE-BREATHER
Training:
"Tabata Something Else"
32 Intervals - 20 sec on/10 sec off
Pull Ups
Push Ups
Sit Ups
Squats
Post lowest score for each movement, total and thoughts to comments.
Training Notes:
Complete 8 rounds of Pull ups 20 sec on and 10 sec off then move to 8 rounds of push ups, (there is only 10 sec of transition time to move to the next movement) etc.
Sit Ups - unanchored.
Posts
7 comments:
RXd
5,7,11,13 = 36
Work:
Pullups RX: 9,6,6,6,6,5,5,5
Pushups RX: 11,10,9,9,7,7,7,7
Situps: 14,13,11,11,11,11,11,11
Squat: 15,15,15,14,15,13,14,13
Cash Out: 10 rounds sprint/burpees. Teamed up with Lali.
See you all later this evening!!
FYI: There's chalk!! But no time to use it!! Haha.
5+5+8+11=29
Pull Ups: 10-8-6-6-6-5-5-5
Push Ups: 5-5-5-5-5-5-5-5 last 5 sets de-load
Sit Ups: 9-9-9-8-8-8-8-8
Squats: 13-13-13-12-13-12-11-11
$Out, teamed w/Brian, 11 rounds
Sheri, let's be sure & chalk up tonite!
4+6+10+10=30
PU-10,8,6,5,5,5,4,5
PushUp-12,10,8,6,6,6,6,6
Sit-up-12,11,10,10,10,10,10,10
SQ-11,10........
Cash out: teamed up with J for 10rds
Hopefully I can make it out tonight
Pull Ups:8-7-7-6-6-6-5-5
Push Ups:10-9-9-9-8-8-8-8
Sit Ups:12-12-10-10-10-10-10-10
Squats:21-18-18-18-18-18-16-16
I didn't like Justin's cashout LOL, so instead I did yesterday's WOD with JP.
3+2+2-3-3-3-3+2
195lbs for deads
1 abmat for HSPU
24" box
fun! I'm gonna go take a bath in biofreeze now!
Modified:
Jump/Switch Lunge: 20,20,15,15,15,15,15,15
Wall Push Ups / Left Arm: 11 all
Sit Ups: 12 all
Squat: 15 all
Ca$hout was fun!
400 m sprint
30 unbroken / Left Arm 15lb KB
20 20" BJ
4:21
Thanks Justin & Michelle!!!
Hope everyone in W'town had a fun time at the Holiday Party!
OPEN GYM: Hit up yesterday's WOD with Kelli G...
WOD FB:
5rds -
2DLs@285
2HSPU
4BoxJumps 24"
--------------
5 | 4+2 | 4+2+2 | 4+1 | 4
Our Holiday party was AWESOME!!
The food was delicious thanks to the very talented Miss Stacy!! We love you Stacy :)
It was great to see everyone!! As they say, the best times are those spent with people we admire, respect & love, for what they offer and for what they bring out in us. Good night ;)
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