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Egg Harbor Twp Holiday Party
Friday December 9th 4- 8pm
EHT Early Morning Crew
Doug, Steve, Kris, Kevin
Gerri M
Slick #88
ADVANCED
"2011 Sectional WOD#4 - ADV"
10 Min/AMRAP
10 Burpees
10 Front Squats 75/55lbs
10 Ring Rows
FIRE-BREATHER
"2011 Sectional WOD#4"
10 Min/AMRAP
60 Bar Facing Burpees
30 Overhead Squats 120/90lbs
10 Muscle Ups
(Last completed 4/13/11)
Supplemental Training:
5 Min/AMRAP - Unbroken Ladder 4-3-2-1
ADV - V-Ups
FB - T2B
Post rounds and thoughts to comments.
Training Notes:
FIRE-BREATHER - If you're not going to make it to the OHSQ and Muscle Ups, do:
10 Min/AMRAP
10 Bar Facing Burpees
5 OHSQ 120/90
2 Muscle Ups (or the sub for Muscle Ups - 3 Pull Ups and 1 Ring Dip)
Supplemental Training - Complete 4 V-Ups/T2B, then 3, then 2, then 1, then 4, then 3, etc for 5 Min
Posts
10 comments:
Have to post...the pic I'm in is with Mike Ross...He got me back on the 24" THAT day! Love that guy! Thanks for the great memory, Nick!
Mike and Leanna, so good to see you guys and Baby Bear last night! He's adorable!
FB 2nd option
4+4burpees
55lb OHSQ
*the muscle ups were the pullup/dip combo.
Supplemental: T2B, 5+2
Sheri and Jay stop making me work so hard with post workout workouts!!!
One muscle up short of full 60/30/10...(did 9)
Just call me One Rep Shy
Chris
Who doesn't like a 2k row!?!? Geeze!! Haha.
Atlee- parkour sounds awesome! Tony and I have been wanting to try that out. Let me know if you decide to do it!
Great job 9:30 crew! Thanks, Coach! Great class! :)
FB #2
3rds +10+5+1
75lbs, MU jump through.
Wanted to work heavier snatches. Set rings high, used more pull than jump so I could catch the deep dip.
T2B
5rds worked on stringing/TNG.
FB WOD: 60+30 +3pullups
90lbs
this is 25 OHS more than last time..
Cashout
4rds+4+3+2
Finally got the hand of touch and go T2B!
FB WOD: 60+30+6pullups and 2 ring dips
95lbs
$out
5rds+4+3
Made this WOD up on Thursday during Open Gym:
Rx'd - 60+30+6
More than last time, but it'll never be enough...
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