NEWS
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
30 Toes to Bar
40 Dumbbell Snatch (50/35)
50 Dumbbell Box Step Overs (24/20)(50/35)
30 Toes to Bar
WOD Guidance & Goal: To manage grip, do smaller sets of toe to bar with short breaks. Move through snatches at a steady rhythm with quick breaks every 10 reps to manage grip and breath. Step overs, break every 5-10 reps. Target sub 20 minutes.
Post Time to Comments.
ENDURANCE
20 x 2 min moderate/1 min easy
14:08. Hanging knee raises / 15lb / step overs on 3 45# plates
Great to see you posting Liz!
KtBAs, 30# snatches; DB box step-overs 24” 20#•2
18:41
23:47 Rx
17:43 Rx
19:06. 50lb snatch, 20lb stepups
ElGuapo
Smart! I like how you did that.
19:53, 35#. On snatches I didn’t have both heads of dB hit the ground for every rep. Thanks for keeping me honest Mel.
15:42 KUs/15# stepover/20# snatch
This workout was very grip challenging for me
BBC WOD after
16:15rx
17:12 45# snatch/step ups @20″ – Knee ups for T2B
14:59
Ghd
25# db snatch
0# step overs
22:42
scaled – 15 t2b (round 1 got a set of 5 with a weird extra kip in between, round 2 – 15 singles)
#25 for step-overs – very grip challenging, legs felt ok
#35 for snatches
15:36 Rx
19:18, 30#
14:47 30# KU/TTB attempts
Not a lot of TTB on first pass. Second time toes actually contacted the bar consistently and even got 2 in a row. For the first time I feel like I might actually figure these darned things out.
16:31 25# Snatches 20# step-overs / mostly TTB with few kneeups.
18:59 25# snatch, 20# step step overs
17:09, 30#
HBD Kate, Jess and Jack!
Wait, Jack and Jess have the same birthday?? Happy birthday all of you!
19:15, 35#, 20″. For TTB, did 20 TTB/10 KU, then 10 TTB/20 KU.
18:43 35# for snatches, 20# for stepovers
22:09rx
Oof!
18:00 35#/30#
18:34- 30#/25#
7 rep pr for linking ttb.. up from 0 linked ?
Woo hoo!
13:10rx
20:29
35#
K2E
15:15 #20 snatch / #15 step overs, LL x15 (post WOD did the 15 t2B) – should have gone higher on the snatch weight and should have done all the t2b during WOD.