10.14.13 "1492"

October 14, 2013

Today’s Schedule
Bridgewater
7:30am
9:00am(not 10)
4:30pm
5:30pm
6:30pm

Dartmouth
6am
9am
4:30pm
5:30pm
6:30pm


The 1st of many Competitors Classes was a great success! Thanks to all that attended!!

Gymnastics
15 Minutes Muscle up or Ring Dip Practice

1492
1000m Row
400m Run
90 KB Swings (53,35)
2 Muscle Ups

Substitute for muscle ups is wall walks, today.

Competitors
(1) 7×1
1 Push Jerk + 1 Split Jerk
*find average of two lifts and start at 60%
Rest :90secs
(2) Clean Pulls
5×3 reps-across @ 115%
Rest :90secs

(3)METCON
5 Rounds
3 Power Cleans (185,120)
Ring Dips (15m,10w)
300m Row

(4)Recovery
4×10 Strict toe to bars

—Upcoming EVENTS
* Lurong Paleo Challenge is ON!!!
* October 13th @ 11am Competitor Meeting @ CFB
* October 27th Dr. Rockett Injury Prevention Seminar
* Halloween Party October 25th @10pm at Inner Bay in New Bedford
* Thanksgiving Day “Murph”

Comments

comments

About the Author
  1. RealJoshCamara Reply

    Competitor WOD
    275# clean pulls
    115,125,135,145,155,165,175 jerks
    12:22rx Metcon

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