NEWS
- ROW CLINIC: North member, Mike Graffeo will be teaching rowing technique on Saturday, March 30th, at 8am in Acton. Mike was a collegiate rower at Cornell and has offered to share his tips and tricks to efficient rowing! Sign up at the front desk by Wednesday, March 27th.
- RNG: This Sunday (3/31) Rise-N-Grind will be in WAYLAND ONLY!
WOD
Back Rack Lunges
5×3, across
5×3, across
Good Morning
5×3, across
5×3, across
Weighted Pull Ups
3×5, across
3×5, across
WOD Guidance & Goal: Coaches will help you build to a relatively heavy weight for your working sets. Target 75-80% effort.
Post Weights to Comments. Compare similar scores HERE.
145/75/10
115#/15#/ 3×4
115#
Omg fat fingers 105# for good mornings
105/95/15 and Drew looks like a badass!
175# deadlift (knee), 105# GM (thugh I’m not sure if I was really doing those correctly), 3X2
60# snatch in BBC (PR)
115# (knee/groin) / 95# / 5×3 strict pu
Oh yeah – did 1 pu with a small weight. Don’t remember how much. Whatever Ezra was using.
165# / 115# / GHD’s
80#/55#/SPU (5 sets of 2)
115#x3, 105×2/ 75, 85/ SPU
95# (forward) 4 rounds, 115# GMs (didn’t feel bad — I must be doing it wrong). Body weight PUs 5-3-3. 1 with a 10# DB for fun.
135 lunges (go up next time, done backwards)
30# pu
125#
75/85
Purple band 5X3
#115 forward
#95
#12- 2 sets of 5, 1 set of 4. Just couldn’t get that last one- darn it!
Last time
#110/65/10 so progress
185/155/35
185#(3 sets)/skipped good mornings/35#
95# lunges and GMs
4 spu, 5 spu (PR) then last 3 sets at 5lbs x2 (failed third attempt)
85# / 70# / 3×3
Endurance WOD
165 / 95 / 5 spu no weight a smidge of kip
135/95/unweighted
105 front rack lunge
5 planks 0:45 each
5×3 strict pull-ups
105# / 95# / Purple band
185/95/
110/85
95/95/strict
165# / 115# / 15#