NEWS
- HOLIDAY PARTY ANNOUNCED! Apps, Trivia, Music and Dancing! January 18th at Conrad’s in Sudbury for BOTH gyms. Details HERE.
- JAN + FEB MOVEMENT CHALLENGE: Strict pull ups (band, chin or chest). This 8 week challenge, will help you strengthen your shoulders and pulling strength to get your first pull up, help string multiple together, chest to bars and bar/ring muscle ups. You perform strict pull ups 2x/week, along with accessory work like ring rows, negatives and static holds. At the desk are worksheets to keep track of your progress.
WOD
“Giant”
5 Rounds
20 Sumo Deadlift High Pull (115/75)
20 Box Jumps, 24″
WOD Guidance & Goals:
Break sumo deadlifts into a set of 10 reps, then chip away at 2 sets of 5 reps. By round 3, to save your grip, do sets of 5 with timed :05-:10 breaks between sets. Box Jumps are your breather! Slow down the cycle time to keep moving. Target 13 minutes.
Post Time to Comments.
7:10, 1/2 reps, 35#, stepups 20”
14:57, 45#, stepups
16:09 55# 20”
BB from tuesday
10 rounds every 2m
3 HC + 1 J
65-75-85-95-105-115-125-130-135-140
FS x 2 build to heavy
155-205 5# pr!
congrats!!
16:26, 65#
11:50 65#
15:40 85#
14:25
95# SDL (no HP)
24″ (1st time ever)
10:26 (3 Rounds, Rx)
~15:00 65#, 10 20” BJs/round
Damn I posted under Bill. Nothing personal good job Bill.
Even worse! Rap please delete this one.
13:09
Sdl only 95#
16:35 step ups
15:41 Rx
13:42 Rx
12:34 115# SDL/20” jump/step ups alternating rounds
10:36, 55# and 24” step-ups
17:19 Rx. Nice to be back!
15:00 55#/ 20”
16ish 65#
14:42 Rx
13:21Rx
14:45- 55#/20”
14:34 or 14:43 at 95#
Yucky box jumps.
16:37 @ 95#