NEWS
JULY 4th WEEK
-
- TODAY 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
- TOMORROW 7/4 – CLOSED
- Friday 7/5 – 9am ONLY at both locations
- Saturday 7/6 – 7a and 9a ONLY at both locations
- TODAY 7/3
WOD
“Lake of Fire”
5 Rounds:
AMRAP 2:
12 Handstand Push Ups
Max Cals on Rower
Rest 2 Minutes
WOD Guidance & Goals:
Equal work:rest = FAST + FURIOUS. Complete 12 kipping handstand push ups (scale: strict to abmats or seated dumbbell press) in under :30. In the remaining :90, target 25-35 cals.
Post Cals to Comments. Compare scores HERE.
ENDURANCE
4 rounds
5 min moderate, 3 min easy
38/35/33/32/32 Rx (PR)
10.05.2016 – 35/32/32/29/29 Rx
Awesome
26/24/22/24/21
Rd1-2 ab mat/10#
Rd 3-5 ab mat/5#
35/33/31/31/29 Rx
19/18/19/19/19 Rx
Unbroken except rnd 2, if only I could row! HBD Nissa!
What the heck happened round 2??
Crazy consistent!
23/24/23/24/24- 118
15# press
19/20/13/19/15
1 mat plus #5
Rnds 1-2-4 unbroken
Round 3 and 5- 2 sets (cost me rowing cals)
24,25,23,20,23 rx
(:52-:59 for hspu)
Happy birthday Nissa!
26/22/19/12/15. 30#
21/ 15/ 13/ 10/ 12 Rx
WOOF!
Happy birthday nis!!
19/19/17/18/19
8 HSPU
HBD Nissa!
Seated press/row 30#DBs/20 cal, 25#/21, 25#/22, 25#/21, 30#/15
10.05.2016 BenchHS; 15/18/17/18/19
22/18/19/18/21 2 ab mats
I liked this one except for the rowing
Seated DB Press 25#
Row: 17/16/15/15/16
17/ 16/ 19/ 18/ 20 c one arm bike
20# left arm seated dB press
Rds 1-4 rx but I hit the wall on my hspu: 18/14/9/1
Rd 5: 4 rx hspu/8 with 2 abmats
Still — not sure I’ve ever done that many in a wod. Maybe Holleyman?
Posting for Brett:
17/16/14/14/14 — 1 abmat + 10# plate
22/22/20/20/23 StrictHSPU 2 AbMats
33-32-30-30-30 rx
Gruesome.
25/22/23/22/22- 1 mat +5# plate
33-31-31-31-31 25#DB
23-25-23-21-8 Seated DB Shoulder Press 30#
22/23/23/23/26 2 ab mat (all hspu unbroken)