10.21.13 "Elements"

October 22, 2013

Please sign up for the Injury Prevention Seminar this Sunday
There is a sign up sheet at both locations.


Teresa


Angel

Strength
HBBS
8@65, 8@70, 6@80, 6@85%

Elements
AMRAP 10 mins
KB Swing (53,35)
Wall ball (20,14)
Games Box Jump (24,20)
Ascending reps of each movement:
1,2,3,4,5,6,7,8…….20

Competition Team
1. 7x 2-Position Clean(hang,low hang)
-low hang is 2inches off ground
2. HBBS
8@65, 8@70, 6@80, 6@85%
3. Front Squat
5@70,5@75,5@80,5@85%

Rest at least 30 Mins or Perform as AM and PM WODs

4. “Boats and Rows”
3 Rounds
500m Row
400m Run
5. 4 Rounds
(a) ME(Max effort) Hollow rocks
(b) 3 Rope Climbs
–rest :45sec between supersets

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

Comments

comments

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  1. Haskellmd Reply

    Strength: worked up to 235 for 6
    wod: 10+14

  2. RlmenA Reply

    HBBS: 185,200,230,240
    Elements: 9+16 Rx

  3. Josh.O Reply

    1.  7x 2 position clean- 155, 165, 175, 185, 195, 205, 225 (No failed sets but i did bottom out on the 225# low hang but i stuck out and completed the lift)
    2. HBBS 8-195 8-210 6-245 6-255
    3. FS 155, 165, 175, 185
    4.  “Boats and rows” –12:45
    5. Didn’t get to do it

  4. Mr. Rx Reply

    2-position clean
    175,195,205,215,225,235,245,255(1)failed second rep.
    HBBS
    230,245,285,300(5)-ruthie was spray painting and I almost passed out.
    FS
    225,235,245,265×5-all good reps
    Boats an Rows with gas mask
    About 12:50–didn’t get official time
    4×3 rope climbs rest about 1:30min – UB
    Could not do hollow rocks-severe ab cramps

  5. CC Engine Reply

    Hbbs – 80 85 95 100.
    E – 9 + 10. (35#rx, 10#, 16″)
    Great 630P @ cfb w/ Nator & a Great crew!
    Good working Strength w/ you, Lil Sexy & Colbitron! 🙂

  6. AdamH Reply

    HBBS – 210, 225, 260, 275
    WOD: 10 rounds RX

  7. AlexandraLitwak Reply

    First Day Back!
    1. HBBS: 100, 105, 120, 130
    2. 9 + 29

  8. McInts02 Reply

    HBBS 75,85,90,95..in past 85# was my 1 rep Max. so I improving.
    Got 8 rounds +14 35#,14lbs. &16″,was very exhausted all day, not sleeping enough,busy and lacking protein yesterday & today, felt it. But Thankful I show up and increased my Wall Ball wt. eve though they weren’t pretty all the time! Cashed o with a  2 mile run, and 3 rounds of ab. work-out we did yesterday w/ Mr. RX. Got my second Abd. Cramp, Ouch!

  9. Don E Reply

    HBBS 155, 175, 185, 195
    Elements: 9+22 Rx (Plus several quality ‘WB’ no reps)
    Bad shoulder & elbow today but pushed through it.

  10. JustinCoelho Reply

    7×2 Pos Clean – 145,155,165,175,185,195,205
    HHBS- 180,195,225,240 (failed on rep 6)
    FS- 175,185,200,210
    Elements- 11+28 Rx
    20 Hollow Rockers + Rope CLimbs

  11. RealeDeal Reply

    HBBS 105, 115, 130, 140  
    Elements 8 round +1 
    My lower back got so tight and painful around round 4, barely got through last few rounds.

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