NEWS
- TEENS
- There are no Teen classes for July and August. The last day of classes is TODAY Thursday 6/27
- SHOULDER SEMINAR
- POST PONED: Unfortunately we have to post pone the seminar to a later date due to scheduling conflicts.
- RNG
- This Sunday is the last day of Rise-N-Grind until August. Join Coach Mary in Acton at 8am for one last hoorah!
- WEEK OF JULY 4th
- Monday 7/1 – Regular Schedule. No Barbell Club in Wayland
- Tuesday 7/2 – Regular Schedule. No Barbell Club in Wayland
- Wednesday 7/3
- Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
- Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
- Thursday 7/4 – CLOSED
- Friday 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
WOD
“Senorita”
3 Rounds
50 Wall Balls
30 Double Unders
10 Muscle Ups
WOD Guidance & Goals:
Break the wall balls into two to three sets (30/20 or 30/10/10). Take a deep breath before your double unders and try to do them unbroken or in two big sets. Scaling options for double unders are 40 singles or 10 attempts. Muscle ups are on the rings. Break into 4/3/3 or fast singles. Scaling options for muscle ups include; bar muscle ups or 10 strict pull ups + 10 ring dips. Target 15 minutes.
Post Times to Comments.
16:40 (3 MU per round)
11:13 14# jumping squats, 30 dubs, 35# 1 arm kbs eye height. (Thumb)
21:01 10#, 10 dubs, 10 SPU, bench dips
22:28, 10# ( 50/40/40), 10DUAs -got some!, SPUs ( r band/ r&p/ 2 reds), black band RDs
16:40, 6# to bench, 15c bike, g&p band PUs,
23:00; per round 40 14# F??, 10 SUSUDU/DUAs, 10 thinRB PUs, 10 bench dips.
Today was about showing up.
17:55 20# WB, 10 DUAs, 10 sPUs, 10 bench dips
13:59 cob
23:05 – 10# WB / :30 bike / 10 box dips + 10 rrs
17:04, 10# WB, 10 DUA, Banded SPU + RD
18:40: 10# WB; 10 attempts –> ended up with relatively consistent SUSUDU because I successfully did my first set of DUs!!; 10/10 RRs + bench
Awesome DUs. You learned them so quickly!
I totally zoned out after the WBs and shocked that I got a DU then even more shocked at the next one…such a great way to start my day.
Great job Lynne!
Congratulations Lynne!?
20:40 15 ball slams 30#, bar mu
Nice work on those BMUs today MOM!
12:30
10# – 50
40SU
10 strict PU purple rds 1&3
15 GHD rd 2
“Active recovery”
20:09 – 12#, 5 banded BMUA’s each round, I got 12/15 BMU’s.
That got sweaty real fast.
23:50 with 10 SPU and 10 dips off the box
I’ve totally lost DUS – was tripping after 3 or 4……….
But your wall balls were great!!! 🙂
12:24 50 14#wb squats / 300m run/ 10 rr/wall push
19:37- SPU/ring dips w/ red/purple bands
Barbell club after and feels sooo gooooood to be back
17:55 (5 MU)
18:35 #14, 10 attempts – round 1 (that didn’t happen), 40 SU round 2 &3 / 2 red band pu & 1 red band ring dip
Basically all the mods possible