NEWS
- INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.
- HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE.
- NEXT WED 10/31: On Halloween there will be NO Teen class or 6:30p class
- SWEATPANTS: We’re getting joggers/sweatpants! There are samples to try on at Wayland + Acton. Please choose a style/size/brand and make note of your choice(s) on the sign up sheet at the front desk by Friday 10/26
WOD
“Last Request”
3 Rounds:
750 Meter Row
25 Dumbbell Ground to Overhead (45/35)
15 Ring Dips
WOD Guidance & Goal: Row at your 2k pace (men around 1:45/500m and ladies around 2:05/500m). For the Dumbbell ground to overhead, do clean and jerks. OR squeeze dumbbells together and use your hips like a kettlebell swing to get them overhead. Do them in sets of 5-10. Ring dips, do a bigger set to start then chip away without reaching failure. Target 25 minutes for this grinder!
Post Time to Comments. Compare scores HERE.
BARBELL CLUB
Snatch
EMOM 10
3 at 65%
Snatch
EMOM 10
2 at 75%
Snatch
EMOM 10
1 at 85%
29:04 Rx
Nice work lady!!!
34:25 not Rx as all dips not to standard
BBC – Snatches
EMOM 10 x 3 45#
x 2 55#
x 1 65#
26:33rx
8/17/18 31:22rx
El Guapo
31:22 was on 8/17/17
Nice job Brian! You set a goal and crushed it!
27:58, 20#, RDs with leg assist
23:51 rx
When Wed punches you in the face…
and it’s only Tuesday ?
Oh no. That happened.
Isn’t it Tuesday today?!
Didn’t feel like it this morning… ?
28:40 25# (sets of 5), red band
19:21 20#/bench dips
*19:51
27:49 #25 with #25 plate deficit push-ups in place of dips (shoulder)
27:18 last time with #20
27:49 #25 with #25 plate deficit push-ups in place of dips (shoulder)
27:37 last time with #20 and red band dips
24:29: ski erg, 15# C+J, red band ring dips (lower back injury)
3 rings dips left @ 30min cap – red band 2 rounds & purple band 3rd round
BBC: 85/105/115
22:50 push ups on those pvc things instead of dips.
27:50 — 1st round at 30# but dropped to 15# (dead left arm) for rds 2/3 because they were available. Ring dips kind of to standard — but didn’t get low enough on some of them.
21:07 Rx
27:09 25#
24:44, 25# , banded dips
25:48, 35#, dips w red band (not all to standard)
BBC 80/90/100
Monday date night with Ada and Jackson
24:34 20#. Black band Dips.
24:55 rx – almost 5min pr
Fan-freaking-tastic.
Sweet!
23:00rx
27:55 Rx
Gross!
26:30 – the slowest row, 45#, and pushups on the parallettes instead of dips.
BBC: 115, 135, 150 (not to the percentages Jackson wanted us at because the WOD murdered me).
Last time (8/15/2017) – 22:33 with 35#
23:05 35#DB/red band dips -4:15PR
Last time: 27:20 35#/red band DB KB method mostly sets of 5.
25:33 rx
23:46- 20#/ little purple band dips
16:36 25#
24:40 20# unbroken
21:19, all the scales – 500m row, 20 20# g2oh, 10 bench dips
23:45 – 35#. Banded dips
21:30 20#/Bench dips straight legs
28:57rx (:30pr)
21:06
25#
145# / 14:45 Rx