Lift:
3 Position Squat Cleans
5 ascending sets of:
High Hang
Mid-Thigh
Floor
Focus: Vertical path of the bar, Full Hip Extension and Fast Elbows
WOD:
"Dan Druff"
30 Pull Ups Unbroken
15 Wall Ball 20/14lb "2 fer 1's"
20 Pull Ups Unbroken
15 Wall Ball "2 fer 1's"
10 Pull Ups Unbroken
15 Wall Ball "2 fer 1's"
Post loads, time and thoughts to comments.
"2 fer 1's" - Complete 1 Wall Ball. While the Ball is in the air, complete a full depth air squat. 2 refers to the amount of squats and 1 refers to the amount of Wall Ball per rep.
Hey Everyone!The post WOD Anniversary Party for today has been moved to next Friday,August 13th after the 5:30 session. Please come ready to eat, drink and have a great time! Thanks for all of your support this past year, this community is AMAZING!
Also, there will be no 9:30 class in EHT this Saturday the 7th. If the 8 is too early please feel free to join us in Williamstown for the final garage WOD, we would love to have you down here!
Last WOD at the garage Saturday 9:30, Do what you can to make it, this WOD will be a memorable one!!!
Friday, August 6, 2010
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15 comments:
What if u can't do 30 unbroken pull ups?
ahhhhhhhhhhhh
Sammy ,
Mark said if they are done "broken" then its not RX
Shocker that "2 fer 1's" showed up all of a sudden. Anyone else see the video of this earlier in the week? After I saw it I knew we'd be doing it. It's a crazy movement ... I anticipate lots of drops.
11 something on WOD
pull ups are still a work in progress...on the red band today with several breaks. Wall Ball was interesting...found myself making basket catches instead of with hands over head.
Lift went ok...65-75-95-115-125need to work on receiving bar in better position, and getting deeper. Thanks Kevin for the help...great job 6:30 EHT!!
Great W.O.D! Rx'd- 5:39. The Wall ball almost took me out a few times. Kinda funny.
Lift- 135,155,165,175 (Thanks for the coaching Mark!)
O.k big announcement...hoping many OTG'ers can attend!
Saturday, September 25th my school is doing a "Peddle Paddle Run" fundraiser. All the money raised goes into our education foundation and we can write grants to get money for the kids at our school.
The race consists of a...
6 mile run
1.5 mile kayak in the bay
2.5 mile run
I am also having a BBQ at my house after for all to attend! I'm about 3 miles down the road from the race. Alway a great time and the money goes to a great cause. Not to mention it is a great crossfit type workout!!
Here is a link if you want to check it out. You can also download a registration form or register onlnie from this site.
http://www.abseconschools.org/edfound/ppr/
Hope to see a lot of OTG'ers representing!!
I meant...
6 mile bike ride
1.5 mile kayak
2.5 mile run
WOD - 8:00. Broke up the round of 20 pullups into 12/8, but Rx'd the rest.
Lift - Done post WOD ... only 3 rounds ... 65-95-115.
Have fun tomorrow at the garage ... sorry I'll miss it !!!
Lift: 35, 40, 45, 50, 55 (I seriously think the heaviest clean of any kind I've ever done was 52, but I'd have to look that up to be sure)
WOD: 10:48 using blue band (broken) and 10# regular wall balls (haven't done a wall ball in months and would normally do 8#)
Great job 9:30 EHT group! Its been a great week of drop-ins! Looking forward to my next visit to NJ for some more!
10:44. Pr'd my pull ups with 30. Helloooooo triceps!!! Lifting a beer this weekend will be hard. Think I can pull off drinking a beer with a straw? Tomorrow is gonna be very bitter sweet. I predict Mark cries at least three times.
Don't you always have a straw in your beer atlee? Or is that a little umbrella
wod: 8:28 not rx'd did 30 (PR) but broke up my 20 (13-7)
lift: 95 / 115 / 135 / 155 Brett really worked with me, thanks
Lift: 115-135-155-165-175
WOD: 9:16 with broken pullups and 14lb ball on the 2fers
tough...tough...tough workout to RX so great job to anyone who did that
Doug, I have had my eye on that pedal paddle run for a few years and just may do it this year. No kayak though, does anyone rent them for the day down there or do you absolutely have to bring your own?
Steve C and Eva and family congrats on your new son!
Glad everyone is doing well.
WOD 8:24 pull ups were broken and 14 lb for 2 fer's
Doug and Kevin , you both killed it today excellent job.
Knocked myself in the head a few times w the wall ball.
Jen, thanks for the penny trick! LOL
You can rent a Yak Steve. It's 10 bucks extra.
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