10.18.13 "Lurong 13.6"

October 17, 2013

Dr. Rocket Injury Prevention Seminar
October 27th @ CFB
10am-11am

Please sign up at the box for the seminar. There should be a sign up sheet available so we can get a head count for next weekend. There is no maximum on attendees but there is a minimum of 20. The cost is free but they will be excepting donations for the wounded warrior project.

Jess C!

J-Mo!

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

Lurong 13.6
Movement Details – Men

Level III (3)
100- Double Unders
+
5 Rounds of:
10- Power Cleans at 145 lbs
10- Ring Dips

Level II (2)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 125 lbs
10- Hand Release Push Ups

Level I (1)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 75 lbs
10- Knee Hand Release Push Ups

Movement Details – Women

Level III (3)
100- Double Unders
+
5 Rounds of:
10- Power Cleans at 100 lbs
10- Ring Dips

Level II (2)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 85 lbs
10- Hand Release Push Up

Level I (1)
100- Single Unders
+
5 Rounds of:
10- Power Cleans at 55 lbs
10- Knee Hand Release Push Ups

Competitors
1) 7×3 Position Snatch (full)
–add 5-10lbs from last week
2) HBBS
10@60, 8@70, 8@75, 8@80%
3) 5 Rounds
5 Front Squats (225,155)
50 Double Unders
50ft Hand Stand Walking
–FS is from the ground. Squat clean is allowed on your first rep from the ground.

—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

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  1. RlmenA Reply

    HBBS- 170,200,215,230
    Ate Cap Round Tres L3

  2. JustinCoelho Reply

    1) 7×3 Position Snatch- 95, 115, 125, 135, 140, 145, 150 (fail on high hang)
    2) HBBS- 170, 185, 210, 225
    3) 5RFT
    5 Front Squats (185#)
    50 Double Unders
    50′ Box Handstand Walk
    19:48

  3. RealJoshCamara Reply

    1. 7×1 3 position snatch 95,105,115,125,135,145,150 
    2. hbbs 10@180 8@210 8@225 8@240 
    3. metcon 26:30 Used 185lbs on the FS and ate shit on my last walk but i finished it anyways.

  4. Mr. Rx Reply

    Oh boy! That HS walk WOD was deadly.
    3position snatch up to 175
    HBBS 215,230,255,275×8
    HSW WOD
    19:36 (225)RX

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