HAPPY BIRTHDAY COACH BURT!!!
SKILL:
Power Clean + Hang Squat Clean + Front Squat + Jerk
10 minutes to find a heavy single then one complex EMOM for 5 minutes at 75-80% of your heavy single.
WOD:
AMRAP in 12 minutes:
1 Muscle Up
40 Double Unders
2 Muscle Ups
40 Double Unders
3 Muscle Ups
40 Double Unders
Continue going up by one muscle up until the 12 minutes is up
*Substitute 2 chest to bar pull ups per muscle up
7 thoughts on “11/25/13”
Happy birthday Burt!!
WOD: 12 c2b +17 DU’s
Great work! You did awesome.
Happy birthday Burt.
175# skill Emom 135#
6rds + 1 C2B pullup with red band
Skill: did power snatch+ squat snatch+ ohs because I did this complex yesterday. Worked up to 90#
Used 70# for the emom
Wod: 5 rounds + 9 dead hangs (subbed 2xs dead hangs for muscle ups)
Happy Birthday Burt!!
185 on the heavy complex, 155 for the EMOM
1 muscle up into the round of 8 on the metcon
Thanks again for all the bday wishes guys!
Complex:155
Wod: …
Happy birthday my friend…
Skill up to 195#, used 155 on emom
Wod 3 mu on rnd 5….. Ended up going to singles caused du’s were frustrating tonight