NEWS
- TODAY: 5:30a, 9a and 5:30p ONLY!
- Social at DCF North: This Friday 10/12, we’re inviting ALL Daybreak members (both Wayland AND Acton) to WOD and/or socialize post workout at our Acton location. WOD heats will start at 5pm on a first come first serve basis, and will run every 10 minutes until 6:30p. If you can’t make the workout, no problem! Come join the fun at 6:30p. There will be smoked meats, healthy sides and dessert. BYOB! To give us an idea of how much food to prepare please sign up at the front desk.
WOD
René
7 Rounds:
400 Meter Run
21 Walking Lunges
15 Pull Ups
9 Burpees
WOD Guidance & Goal: This is not a sprint. Choose a steady pace from the beginning. The run is a warm up into the lunges. Lunges move through unbroken. Pull ups, if proficient try to do unbroken. Or, do 3 sets of 5 reps or 5 sets of 3 reps, with quick breaks between sets. And then steady pace on the burpees. There is a 35 minute cap.
Post Time to Comments. Compare scores HERE.
About René
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.
34:21 purple band PU
33:42 8 black spu (1st rnd did 5 +10 RR)
Big improvement over last times DNF
Nice job!
6+425 at cap, 37:10 rx
Pull-ups in sets of 3
30:18 Rx
30:35 Rx
34:40. Rx
34:41 10 pull-ups per round
Sets of 5 and 6 first 5 rounds (then 3/2)
Last 2 rounds sets of 3
Improvement over what usually ends up as singles very quickly
34:08 rx
31rx, 1:01 pr
6+427 at cap. 10 pull ups per round
26:38 Rx
6+441 at cap
5 kpu/10 ring rows per round. Pu in unbroken sets of 5
28:33rx
Melissa is my hero. Diving header goals and a blistering pace on hero wod. An El Guapo tip o’ the cap to you, young lady!
El Guapo
31:47 rx.
33:10 rx from the north – Jon Snow
30:54 Rx – RIP SGT Jakobsen
33:05 black bandPUs
36:42 row/8xGbSPU. Finished WLs of 7th round at cap.
33:17 Rx
6+400 – 10 PU/round
24:44rx
5 rounds in same time w/25 cal bike and 9 strict pullup mods.
6 +415 at cap- 400 m row
30:13 rx
6ish rounds rx
happy just to show up
33:10 Rx
36 Rx 6+400
At cap 5+424. Did 10 kipping pull ups with lavender band and 5 burpees.