NEWS
- THE OPEN: D0-overs or make ups, can be done THIS SUNDAY at 8am at our ACTON location. There will be RNG at our WAYLAND location at 8am
WOD
Bench
7-5-3
7-5-3
“Thunderclouds”
20 Calorie Bike
30 Snatches (135/95)
20 Calorie Bike
30 Snatches (135/95)
WOD Guidance & Goal: For the bench press, you’ll work up to 70% for the 7 reps, 80% for the 5 reps and 90% for the 3 reps. For the metcon, The bike will take 1-2 minutes and the snatches 4-6 minutes. When fresh, you should be able to do 5 consecutive snatches. There will be a 10 minute cap.
Post Weight and Time to Comments.
ENDURANCE
3 Rounds
4 min moderate, :30 hard, 1 min easy
5:25rx
Bench 110/125/140×1, 135×2)
8:28 90#
105/110/115
5:15 65#
75/80/85#
4:43, 55#
85/90/100
5:56 #65
175 x 7 / 195 x 3 / 205 x 2 – finally crossed over the 200# mark
6:16 @ 95#
75/90/105
5:04 55# w/a little nap before I realized I had 10 more snatches to go??♀️
175/195/205
5:38 115# (sets of 3)
Bench 115/125/135 or thereabouts
6:30 @ 65#
Oops bad blog spotting
115/125/135 & 3:37rx
125#/135#/145#
4:54rx
4:15rx
225/245/255
4:03 Rx
19.2 100 reps RX – yay!
Bench: 7×95#/5×105#/3×115/3×120
3:47 45#
110/125/140 (X2)
5:08 75#
75/85/90
5:21- 65#
BBC- 8×2 snatches .. heaviest 75#
Snatch pulls @ 95#
19.2 Then
3 x 215 / 3:10 95#
85#/95# (4)/100#(2)
4:50 55#
85/89/95 x1; 4:06 45#
85/90/100
wod – #65, 5:56
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