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 8a
WOD
Squat Clean
5×3, across at 75-80%
5×3, across at 75-80%
“These Days”
42-30-18 Medball Cleans (20/14)
21-15-9 Toes to Bar
42-30-18 Medball Cleans (20/14)
21-15-9 Toes to Bar
WOD Guidance & Goal: Coaches will help you to build to 75-80% of your 1 rep max squat clean. You’ll then stay at that weight for 5 sets of 3 reps. For the metcon, try to do the medball cleans unbroken and the toes to bar try to do in big sets before chipping away. Target 8-10 minutes.
Post Weight and Time to Comments.
205#
8:19rx
95# power (knee)
9:00 10#, 12, 9, 6 – working on linking T2B, got almost all in sets of 2
100# lghter to work form
8:2412#
11:03 rx
95# I did wod before strength
Strength: 2×3 PC at 135# (ugly) ans 3×3 at 115#
Metcon: 8:27 (16#; v-ups due to ripped palm)
185 # / 6:59 Rx
255# deadlift
7:55 Rx
125#/ 5:38rx
115# / 10:21 rx
85#
6:50
knees to elbow/armpit mix
14#
#105
9:09 #14 med ball cleans and v-ups with the #14 also
165#
6:48 Rx
185# / 8:03 rx
…and great class/instruction today Mel.
95# /8:10 (k2elbow)
55# (try 60 next time) 11:16 Rx (Don’t get to say that too often:))
95#
11:35 10# mb
95# / 6:24 Rx
185# / 8:25 Rx
155# tempo back squats
7:03- v-ups