NEWS
- NEWSLETTER: Winter newsletter sent out to all members. Let a coach know if you did not receive it
- HOLIDAY PARTY: TOMORROW, 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
“Fake Chanel”
4 Rounds
250 Meter Row
15 Deadlifts (225/155)
250 Meter Row
Rest 3 Minutes
WOD Guidance & Goal: Every round is a sprint! Finish 250m row right under or right over 1 minute, deadlifts on round 1 should be unbroken, then complete the last row right around a minute. Rounds should take 2-3 minutes. Scale reps/weight as needed to stay within the time constraints.
Post Intervals to Comments.
ENDURANCE
2k time trial
2:41 / 3:20 / 3:38 / 3:39 Rx
DL – 15 / 8,7 / 5,5,5 / 5,5,3,2
2:22 / 29 / 36 / 37 rx
2500 row = 4500 totes
Wow, pretty impressive. Great job, gearing up for the open
Don’t tell Mel but I think this nutrition thing is working.
2:33 / 2:46 / 2:51 / 2:47
?
3:35, 3:53, 3:58, 3:52, 3:46 145#
3;28/3:37/3:45/3:44 Rx
5,000 total row
3:39, 3:52, 4:06, 3:49 135#
2:45 / 2:54 / 2:57 / 2:59 Rx
2:45/2:52/3:05/3:03 rx
2.5k =7k to date
2:51/3:20/3:25/3:25. DL 185 15 first round then 9/6
3:01/3:14/3:23/3:37 @ 95#
3:09 / 3:22 / 3:16 / 3:10 @ 185#
DLs 15 / 8-7 / 8-7 / 10-5
3:01/2:56/2:59/3:02 rx
2:43,42,52,56
3:27-3:15-3:18-3:15 75# (unbroken all sets)
3000m row (7K total this week)
3:00/:16/:50/:33 ski erg 1,2,4th round. 3rd round row
8500m
3:23/3:32/3:55/3:45 @#135 (15/ 10-5 for 2-4)
Felt super heavy today
9K row total
3:12/3:25/3:24/3:22 45# good mornings
+2.5k = 7.5k row total
3:15 / 3:30/ 3:27/ 3:41 @ 105#
3:24 / 3:20 / 3:25 / 3:26 205# (unbroken first 2 sets then 11/4. Next time put barbell closer to rowers and don’t wear a weight belt – too much lost time).
2:40/:58/:58/:58
3:04/3:04/3:12/3:23 105#
3:02/2:55/2:59:2:55 135# unbroken DLs
2:36/2:47/3:05/2:55 @ 185
2:39/ 2:57/ 2:42/ 2:50 RX. Thank you Mel! So many Ah Ha moments in one day! 4500m row completed for challenge.
3:23/3:25/3:37/3:31 125#
4,500 m row= 7,500 total
115# 2:54/2:59/3:14*/2:59 – *meters weren’t counting
3:20/ 3:28/ 3:28/ 3:29- 135#
7800m total
3:06/3:12/3:18/3:19 Rx
Next time try for unbroken DLs
4,000 so far
2:55/3:12/3:12/3:14
125#
8K✅
3:05/3:46/3:43/3:34 RX
4500K total so far
2:24 / 2:26 / 2:29 / 2:24 Rx
3:14 – 3:17 – 3:33 – 3:32 @ 125#
4,300m
2:53/3:06/3:23/3:23 – Rx
Don’t remember the breakdown – 24:34ish total with rest, 2x#110, 2x#105