No Open Gym TODAY!
WOD
AMRAP 15
30 Kettlebell Swings (53/35)
15 Weighted Sit Ups (45/35)
3 Legless Rope Climbs
Post Rounds to Comments.
BARBELL CLUB
Snatch Balance
5,3,1,1,1,1,1
Back Squat
10 x 3 reps
at 80%
ENDURANCE
4 x (100m, 400m, 800m)
1 min rest between intervals
3 min rest between sets
*Run 400m and 800m at 100m pace. Consistency is key
HEY LADIES!!!!! Daybreak Ladies Night is TONIGHT Friday, Dec 18th at my house!! Please come and relax! I’ll have plenty of beverages, feel free to bring an app or dessert or just yourself! Very casual. We’ll do a Yankee swap if your interested ($20/25). I left a sign up sheet at the desk, for a general head count.
We won’t wod, but there will be a little competitive fun for prizes….obviously!
I know it’s a crazy time of year, but it would be great to see all of you – hope you can make it!
7pm – 10 balcom lane in Maynard. Enter 5 Marlboro st on your nav, I am off Marlboro.
3+30. 53#kb (first time!) 20 reps/35# DB SU.
4+10 26#kb (knee), 20# sit ups, rope climb attempts (Thamks Mel)
4 rds jumping leggless-ish rope climbs.
Snatch balance 100#
10 minute airdyne test – 88 cal
5 minute weighted sit-ups at 35# – 57
Dec total – 92,640
So sad to miss ladies night – have fun!
4+5 35#kb, knee ups, 9 elevated ring rows
3+36 Rx.
4+30 Rx
It was good to chase you Rap
4+45 rx with a swing and a miss at the buzzer on that final rope climb. Bells were vicious today. Great push by Tony P, Blake, Jimmy, Bruce and the “back-of-gym” gang
5 Rx – Jack was flying on the rope climbs!
4 + 31 Rx
3+15 (26# KB, 20#DB, 6 rope climbs from floor to standing).
5 + 38 (35# Russian swings, 25# dumb bell, 6 rope pulls from ground to standing)
3 Rounds (35# kb, 35# db, legless in the first round but in the second and third round had to use my legs to clamp the rope in order to touch the cross beam)
3+9 — Rx weight on the kb and db; 1 legless climb + 2 with legs each rd
1st ever legless rope climbs today and 1st WOD with 53# kb swings. Sets of 12/10/8.
4+11 25# plate GTOH, 3 Normal rope climbs and 35# db.
4+6 rx
5+30 Rx
4+40Rx starting on the situps. last round was situps, climbs, and just couldnt get the bell moving fast enough to get through the last round. good one!
3+31. Rx weighs, 1 legless attempt per round, 2 regular rope climbs