NEWS
- BARBELL CLUB: Starts a new 8 week cycle TODAY!! Need to work on olympic lifting technique, build strength or do both? Consistently joining a barbell class will do just that. This week is the perfect time to start! You’ll build on your strength/technique from week to week and see/feel significant results in the next two months.
- Wayland: Tues at 6:30a and Thurs 6:30p
- Acton: Wed at 6:3op and Sat 8a
- RISE-N-GRIND: Starts in Wayland TOMORROW SUNDAY 9/1 at 8am!
- LABOR DAY SCHEDULE: 2 Classes, 7a and 9a ONLY at both locations!
- TEEN CLASSES: Start next week 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND
WOD
Clean + Jerk
7×2, across at 90-95%
“Grace”
30 Clean + Jerks (135/95)
WOD Guidance & Goals:
Coaches will help you work up to 90-95% (heavy) of your 1 rep max clean and jerk and you’ll hold that weight across for seven sets. Drop the barbell and reset between each rep. Take at least :60 to recovery between sets. Grace is a burner and ideally should be finished in 5 minutes or less. Use a weight you can cycle through at least 10 reps in a row before having to break. Then chip away at sets of 5 or singles.
Post Weight and Time to Comments. Compare scores HERE.
90#
Grace 6:04 85# (7 seconds faster than last time)
95#
Grace 7:11 85#
145 7×2
125 Wod. Slow
El Guapo
115#
Grace — 5:11 @ 95# (a minute and a half faster than last time but 10# lighter)
185# / 3:48 Rx
95#
3:39 75#
Squat cleans
115#
5X
3:15 65#
5×2 @ 140# Grace 2:17 rx. :32 pr
?? ?? ?? ??
120×2 4:20 rx
110#/50 cal bike – body is tired
115# / 4:05 Rx.