NEWS
- THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8a
- FRIDAY NIGHT LIGHTS: Is next FRIDAY, March 22 at ACTON. We’ll throw down, have a few beers and reminisce about the Open. We’ll also throw in some grub from Bueno y Sano. Be there!
WOD
“Move to Miami”
2 Rounds
25 Deadlifts (225/155)
25 Knees to Elbow
25 Ring Dips
WOD Guidance & Goal: xDo the first set of deadlifts 15/10 or 10/5/5/5. Knees to elbow do in sets of 5-10. And start with a big set of ring dips then chip away. Target 12-15 minutes.
Post Time to Comments.
ENDURANCE
1k, rest 5
800m, rest 4
600m,rest3
400m,rest2
200m,rest1
100m
9:59 185#/knee ups/bench dips
14:14 115#, knees up, red band dips
15? 18? 185# 15/5/5, 5/5/5/5/3/2
20 rd. Sets of 2. Last 4 singles
13:43 (I think) 135#, mix of K2E and knees up – mostly knees up, red band dips
12/7/6, 10/8/7
15:48 155#, K2Tri (2 K2E), red bad ring dips
Nice job today – K2E!!
19:06 — 185#, used red band for last 13 dips in 1sr rd. Questionable depth on a bunch of others.
18:10 155# DL/ knees to mid triceps-ish/ ring dips with foot down in sets of 2-3 focusing on that shoulder depth- Thanks Michelle!
13:51 – 135# / knee ups / banded box dips (purple + red)
15 dips per round
#135 (unbroken first round, 13/12 second round – next time do the #155)
first round all knees up, second round 5 sets of 1 k2e, 4 knees up
Dips with red band – small sets of 2-3
13:56
14:10 125#
10:12 Rx
15:05 Rx moving pretty good until the last set of ring dips
14:11 #125, knee up, and a whole variety of box dips & dumbbell extensions
15:34 red band dip “attempts” because I honestly don’t know if I went down far enough and didn’t feel like my elbows were locked out at the top on some of them. Prob should have used a thicker band!
Time? 135#; reverse grip TtEs, TtEAs and KUS; RBRDs and ‘negatives’. Distracted by a pothole-induced flat ? on my way over.
16:26 185# / missed a few K2E / 15 ring dip attempts with no band each round
12:31 – red band ring dips / last round of knees to elbows were iffy.
16:50 Rx
11:48 155/K2E /TnG ring dips
8:46 105#/tuck ins/push ups
7:43 105# 3 rounds 15 reps bench dips/sit-ups
14:00 rbrd, #225, k2e
9:22 rx.
13:13 (105#, ku, purple band)
15:56
185#
Red band ring dips