NEWS
- No TEENS classes this week
THE OPEN
- The first WOD (19.1) is announced tonight (Thursday) at 8pm ET HERE and will be done in classes tomorrow (Friday)!!
- To register and learn more about the Open click HERE.
- To kick start the Open, we’ve posted a big Open logo at each gym: on the blackboard at Wayland and on the whiteboard at Acton. We want everyone who’s ever participated in the Open (even if you’re not doing it this year) to write your name, how many years you’ve participated and your most memorable moment or accomplishment. Don’t be shy! Celebrate your achievements with our community!
WOD
“Happy Now”
2 Rounds
10 Hang Cleans (135/95)
3 Muscle Ups
2 Rounds
8 Hang Cleans (165/115)
3 Muscle Ups
2 Rounds
6 Hang Cleans (185/135)
3 Muscle Ups
WOD Guidance & Goal: This is going to get grippy! To manage grip, do cleans in two sets (half and half or negative split). The clean weight you choose for each couplet should feel moderately heavy (5 in a row), moderate/heavy (4 in a row), and heavy (3 in a row). Muscle ups are on the rings. Choose transitions or strict chest to bar pull ups as a scaling option.
Post Time to Comments.
9:11 80/90/100
Red band spu
13:00?, 65#/75#/80#, SPUs p&r band (80# 3/4 reps) Happy Birthday Dusty and Todd!
10:15, 75# /75#/ 85#, RRs – most # lifted in a LONG time! Thanks Mel!
Nice work!
Yeah Kevin!!
11:17
65, 75, 90 strict pull ups
9:30 85#/95#/95# with banded pu.
Not pretty ….
10:54
95#/115#/125#
strict pu
10:45 – 105# / 115# / 125# strict PUs
8:10,65 75 85
Black band SPU
9:27
135/165/185 (10/10, 8/5/3, 6/2/2/2) and ring transitions
9:11
85# /95#-85# /95#
Banded Strict PU
8:21 85/105/125 3 rds strict ctb, 3 transitions
8:49
65 / 85 / 95
Strict pull-ups
9:52
75/95/110
BandedPU
8:53
85/105/125
Strict pull-ups
10:26- 75/85/95/ black band strict CTB
BBC-
build to heaviest 2 clean + jerk-
135# (2RM pr)
17:05 MUA
Got a couple of MU. Thanks Cakes for the help!!!
10:11
95/105/115
MU transitions