NEWS
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
WOD
Games 2011 Triplet Sprint…Kinda
5 Muscle Ups
10 Deadlifts (245/165)
15 Sit Ups
100 Meter Run
5 Muscle Ups
10 Deadlifts (245/165)
15 Sit Ups
200 Meter Run
5 Muscle Ups
10 Deadlifts (245/165)
15 Sit Ups
300 Meter Run
5 Muscle Ups
10 Deadlifts (245/165)
15 Sit Ups
400 Meter Run
WOD Guidance & Goals:
Complete the muscle ups or chip away at 5 unbroken strict pull ups and dips or chip away with singles, do the deadlifts unbroken, fast sit ups and fly on the runs! Target 12-15 minutes.
Post Time to Comments.
15:03 5 strict pulls ups, bench dips, 135#
14:02 185# / strict pull ups + ring dips
18:53.
3 SMUA each round (0/12). Thanks for the coaching Mel!
5 bench dips
185#
Bike 8-12-16-20
17:17 BBMU/165#
Happy Birthday Jim!!!
14:20 bb rd / bb spu, rest rx
15:56 125# banded pu
15:12 145#, black band spu
15:03 purple strict ctb
Happy Birthday Jim!
13:45 BMU 185#
Happy Birthday Jim B!
13:03
BSPU
BPushup
125#
18:38
Strict pull-ups
Dips on apparatus
225#
Rounds 1 and 3 unbroken on deadlifts
18:19 — 185# DL, blue band strict c2b, strict un-banded ring dips
18:51 BMI (3,7,5,5)
Thank you to the day break community for being my favorite part of every day!!!
A very special place
14:40 – 185#
Katie 13:54 — bpu+dips / 65#
16:27 165#/PU/Row
19:58 205#
14:09, 205#, kipping pull ups
22:? 5 black band bmu last round 5 with no band 165#
15:08 4 bbmu / 145#