11.8.13 "The Real Deal"

November 17, 2013

Happy Birthday to Sara Reale!!

 

Cat, Leo, Barry and Sara at the Garage Games!!!

Cat, Leo, Barry and Sara at the Garage Games!!!

Dodgeball was a huge success, we raise $1200.00!!!

Dodge ball was a huge success, we raise $1200.00!!!

Fitness

Strength
7 sets of
1 Split Jerk + 1 Split Lunge

“The Real Deal”
3 Rounds
300m Row
30 Overhead Walking Plate Lunges (45,25)
15 Weighted Plate Jump Squats (45,25)
15 GHD Situps or Weighted Plate Situps (45,25)

notes: weighted jump squats will be done holding the plate in front of the body, on the chest. The Squat must be below parallel and you must jump off the ground. On the weighted situps you must touch the plate overhead to the ground and then sit all the way up to a vertical torso, shoulders over hips.

Competition

Strength
7 sets of
1 Split Jerk + 1 Split Lunge
-Heavier than last week

Metcon
“Get it up and Go”
3 Rounds
500m Row
30 BB OH Walking Lunges (115,80)
15 GHD Situps or KB Weighted Situps (53,35)

Recovery

5 Minutes Pigeon Stretch each side

Comments

comments

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  1. Mr. Rx Reply

    test

  2. Josh.O Reply

    Competition

    Strength: 7×1 split jerk + 1 split lunge — 165 x2, 175 x2, 185 x2, 195 x1

    Metcon “Get up and go” — 23:15 RX

  3. Reale Deal Reply

    Loved doing this one on my birthday. Anything with legs 🙂
    Split Jerk & Split Lunge: got stuck on 105#, need to get under the bar better
    The Real Deal: 13:40 Rx

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