NEWS
- RNG
-
- TOMORROW 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
“Capsize”
For 18 Minutes on the 3 Minute:
7 Box Jumps (24/20)
5 Push Jerks
7 Front Squats
9 Hang Power Cleans
Men’s weight: 155
Women’s weight: 105
WOD Guidance & Goals:
You will complete the above work as fast as possible within a 3 minute interval and rest the remaining time. Once the 3 minutes is over you repeat for a total of 6 rounds. Choose a weight that you can do the three barbell movements unbroken for at least the the first two rounds.
Post Intervals to Comments. Compare scores HERE.
1:05/:03/:04/:03/:05/:11 65#
Oops and step ups
1:00 / :56 / :55 / :53 / :53 / :53
1:05/:00 65#
:59/1:01/:03/:08 75#
So fun to see Manchester this morning!
1:30/31/29/36/33/34 75#
1:20/1:28/1:28/1:27/1:27/1:23 (85#, fs to bench)
:23/:26/:31/:40/:40/:50 65#
Notes: jump rd 1-4, step 5-6; rounds 1-3 5/7/9, rounds 4-6 7/7/7 (grip)
1:04/1:05/1:10/1:08/1:09/1:14 rx
:56 / 1:01 / 1:08 / 1:17 / 1:22 / 1:25 85#
Dropped bar after fs last 2 rounds
1:14 / :21 / :28 / :26 / :47 / :51 100# – lost it after round 4.
0:46, 0:45, 0:54, 1:12, 1:24, DNF. Wheels came off. Great seeing everybody this morning!
Glad you came by Manch!!!
1:40 70#, 20″ BJs, 5FS
1:40 65#, 20” BJs, 5 FS
1:49, 1:50, 1:51, 1:50 65#, 20” BJs, 7 FS to bench
9.24.2016 65#, 20″ BJs
1:27 (155) / 1:32 (155) / 2:15. (Dropped to 135 mid round) / 1:33 (135) / 1:38 (135) / 2:30 (135) – (7 HC/round). This was a hard re-entry.
1:08 – 1:23 – 1:40 – 2:09 – 2:24 – 2:46 rx
Finally got through this sucker. What a mental WOD for me.
1:21/1:25/1:30/?/1:35/1:33
Can’t remember time of round 4 but 1:35 was slowest.
Rounds 1-3 unbroken jerks/fantasy/hc
4-6 broke HC into 2
#75
Front squats- stupid spell check
:47/:46/:45/:47/:50/:46 85#