10.15.13 "Iron Man"

October 15, 2013


I really enjoy Changing Bodies and Changing Lives but nothing is more rewarding then training my Dad(right), my Sister(left) and my Godchild(center) all in the same class!!!

Strength
HBBS
10@60%,8@65%,6@70%,6@75%,6@80%

Iron Man
5 rounds
5 Power Cleans
5 Front Squats
5 Jerks
Rest exactly 1:00 min between rounds

Adv. (185,120)
Int. (155,105)
Beg. (95,55)

Competitors
1) 7×3-Position Clean(full)
–add 10lbs from last week
–floor,hang,high hang
2)HBBS
10@60%,8@65%,6@70%,6@75%,6@80%
3)FS
5@60%,5@70%,5@75%,5@75%

Rest 30 Minutes Minimum!

3) 3 Rounds
800m Run
30 Burpees

—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 
    1) 7×1 3-position clean 150, 155,160, 165,170, 175, 195 
    2) HBBS 10@180 8@195 6@210 6@225 6@240 
    3) FS 5@140 5@165 5@175 5@175 
    4) Metcon 19:30 I did the metcon in a globo gym so i used a treadmill for the runs i just amped the incline a bit but still think the treadmill might’ve made it a lot easier

  2. CC Engine Reply

    HBBS – 70#, 80, 85, 90, 95#
    8:12 45# (Every round got faster & easier! Def shld hv tried 55!)
    Great 630 p class at CFB with Natorade & fun peeps! 🙂

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