NEWS
- NEWSLETTER: Winter newsletter sent out to all members. Let a coach know if you did not receive it
- HOLIDAY PARTY: Thursday, January 24th from 6-9pm at Battleroad Brewery in Maynard. No teens, 5:30p or 6:30p classes.
- Nutrition Movement Challenge: 10,000 meter row
- THE OPEN IS HERE: Click on our Open Page or the Open Logo on right to learn what it means to Daybreak and our community
WOD
The Ocho Chipper
30/20 Bar Muscle Ups
30 Hang Power Cleans (165/115)
30/20 Bar Muscle Ups
30 Hang Power Cleans (165/115)
30 Deficit Handstand Push Ups (6/4)
30 Front Squats
30 Toes to Bar
30 Toes to Bar
30 Shoulder to Overhead
WOD Guidance & Goal: For the weightlifting movements (hang cleans, front squats and shoulder to overhead) choose a weight that you can do 5-7 reps in a row. For the gymnastics movements, start with a big set then chip away. Target 20 minutes.
Post Time to Comments.
BARBELL CLUB
6:30a
23:51 95#/10 BBMU/15 DHSPU
3,000 M row
29:03 20 BMU banded attempts /115. DHSPU took a nice long time. Thanks Erica!!
17:00 RR/vups/2 abmat/65#
5k row
25:06 BBMU (black band), 90#, DHSPU 25# plates, TTB. That was a rough one!
25:14
C2B; 135#; 15 HSPU w/ 25#
Brutal
2.5K row
25:47 – kpu / 85# barbell / kipping HSPU (regular, no deficit)
27:54 rx
Pretty sure this WOD was NOT meant to be done at 5:30a. #facepalm
17:44rx
21:04 15 CTB, 75#, 2 ab mats
22:01, r&p band KPUs, 60#, BHSPUs kn&toes, KUs
22:44 RBPUs, 75#, 30# DB seated press, TtBAs,
136 Rx @ 27 Minute cap.
Got thru 16 T2B. BMU and HSPU took a big chunk of time.
22:45 scaled – 15 Pull ups, 135# barbell movements, 30# DB presses, 30 Knee ups
Barbell club after – 95#, 135#, 155#, 165# Power Clean & 5 Front squats – 185# Power Clean & 1 FS
24:00
15 bmu
15 strict 45lb deficit hspu, 15 strict no plates
lifts with 95lbs
El Guapo
20:04 #75, 10 Kipling pull-ups, 10 strict/ 1 mat +5 hspu/ v-ups
19:40 – 15 pull ups, 95# barbell, 35# DB press, knees up
Made it through 13 STO with a lot of mods-75#
13 KPU/ 12 CTB- (First ones in a work out)/15 hspu to 2.5 abmats/25 ttb attempts – Didn’t make contact on about 1/3 of them/ Dropped to 65# after 6 StO
23:31 105# dl for fs (knee), red band bmu
26:47 – SCALED STUFF: 20 Banded BMUs, 135# barbell (for all lifts), 20 6″ deficit HSPUs. This was something….
140 – 20 BMU, 135#
and regular HSPUs
19:48 – 135# bar / Scaled c2 bar for muscle ups & did 15 HSPU
Wow
18:56; C2B’s, 1 abmat + plate, 75#
12:45 – modification city
Green banded “pull-ups”
HPC 65
RR
FS 75 from rack
Knees up
S2OH 35
Back on the barbell!!!!
22:26 rr on wb/ reg hspus/ ku’s/ 85# bb
BBC:
4x 1 sq clean + 5 fs 95#
4x 1 sq clean + 5 fs 105#
1x 1 sq clean + max fs 15@ 115#
23:58, 9 BBMU, 15 KHSPU, 75#
16:41. 65#, bench hspu, v ups.
20:03- CTB/ 65#/ 1 mat
CTB were pretty good for me today finally
23:51 – C2B / HSPU / 135#
23:36 (10 bar mu)
20:32
c2b, 135#, 1ab mat
19:04 or 14? KPU/55#/2 AbMats
16:56, #60, 10 – Banded PU, 30 – Knee Ups, Bench HSPU
18:28
65#, Band C2B, box HSPU from toes
22:52 C2B, HSPU with ab mat and 10# plate, #85
3,000 m row