NEWS
- INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk. WODs at 1pm. Social at 3pm. Event page will be posted soon.
- HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE
WOD
Barbell Complex
Deadlift + Hang Clean + Jerk + Front Squat
“Remind Me to Forget”
45 Deadlift
35 Hang Power Cleans
25 Jerks
15 Front Squats
Weight: 115/75
WOD Guidance & Goal: Build to a heavy complex for the day. For the second part of the workout, choose a weight that is 50-60% of what you did for the complex. Break deads 30/15 or 15/15/15, hang cleans 15/10/10, jerks
Post Weight and Time to Comments.
ENDURANCE
45 min easy w/20 :10 sprints anywhere during the run
BARBELL CLUB
7:30p
Snatch 5×2 at 80%
Snatch Balance +3 OHS
8 sets 70-80%
125# / 6:39 Rx
100# (clean felt like limiting factor) / 9:08 @ 65#
155#. 7:53 75#
100#, 55# 7:31
135# complex
8:31 (75#)
155
7:26 @ 75
El Guapo
Complex 205#
Metcon 6:35rx
Not sure why this showed up as a comment to El Guapo— my bad!
110#
75# @ 11:16
225# / 4:57 rx
Nice!
130# (fs limiting factor) / 5:04rx. Tried to stay with you Rap, so fast!
So fast lady!!
100# / 9:24Rx
145#
9:05 @ 75#
115#
65# 9:20 too many cleans for grip
155# 2 cleans instead of jerks as weight went up
6:39 at 95#
#110 for complex (failed Jerk at 115)
7:06 @ #65
185#/ 8:47 rx
120# / 8:49 rx
110#…did 115# but no fs/ 6:58rx
95# complex with jerk, without jerk 125#
6:49 Rx
115# / 9:01 @ 75#
125#, 7:50 rx
80# thanks Michelle for the push!
5:58 55#
#200 / 5:15 rx
120# / 8:15 RX
210# / 5:23 Rx
185 & 3:36rx
Wow… Just Wow
Ashley didn’t mention the 10 seconds she took off in the middle of the WOD to put her hair in a pony tail! Triple WOW!
Knew this was coming.
265# complex. Felt great to go overhead finally.
7:22Rx
Welcome back bud!
140# / 5:59 Rx
165/3:33rx
Yup. This one too.
170#
5:03 85#
125# (Hang Clean PR by 10#)/6:15 65# – and just for good measure and I am so excited about the results and for all those who know how I haaate to run but I put in extra effort running this summer with an awesome group of Daybreakers and I have watched my nutrition…..I PR’d a 5K yesterday! I smashed last years 1 mile pace by :60 and this course had hills, trails, rocks and roots! And Cory Burke is an awesome running friend and I was a little hungover from a little too much whisky and and and…just happy to see the results of my efforts pay off as I reach level 57! 🙂
Yes Lourdes!!! Congrats!
Woohoo! Congrats!
105# (shoulder/jerk limiting factor), 6:54 Rx
140# & 5:28rx
115#/5:19rx
185#
4:07rx
130#
4:59rx
215 / 5:33 rx
90# / 8:07 60#
Lourdes —- woohoo!!! Congrats!
#165 / 7:27 @ #115
[…] Weight and Time to Comments. Compare scores HERE. (complex is different […]