NEWS
- SUN WOD Recording: Here
- JULY 4th WEEKEND SCHEDULE
- Friday 7/3 – NO 4:45pm Class
- Sat 7/4 – CLOSED
- Sun 7/5 – CLOSED
- JULY 4th Virtual 5K: The town of Sudbury is hosting a virtual 5k (3.1 miles) with donations going toward Food Bank and Hope Sudbury. We encourage you to participate on July 4th and look forward to seeing your times posted to our WOD page. Registration and details HERE
- ACTON CLASSES: The 7:15am was a success last week. We will continue to have the 7:15am option on Tue and Thur
- ZOOM CLASS UPDATE: 12p has MOVED to 12:30p on Tue + Thu
WOD
“In The Know”
50 Dumbbell Lunges (53/35)
100 Alternating Dumbbell Snatches (53/35)
150 Double Unders
400 Meter Run
150 Double Unders
100 Meter Suitcase Carry Per Side
50 Dumbbell Lunges
Post Time to Comments.
httpv://www.youtube.com/watch?v=6hDf31KOzTY
WOD Guidance & Goals:
Hold db or kb in the rack position and complete 50 total lunges in 30/20 reps. Use that same db to complete 100 alternating db snatches. Every 20 reps take a short break then continue in sets of 20. Do big sets of double unders (timers or mountain climbers, 50 attempts or 200 singles) and push your 400 meter run. Again, try to do big sets of double unders, then you can recover on the suitcase carries. Make sure you only use your right to carry the db on the 100 meters out, and switch to your left for the 100 meter back. The db must be carried by your side not on your shoulder. Complete the workout with another 50 lunges, try to go unbroken on 30/20. Target 18 minutes.
ENDURANCE
5 Sets
150 Meter Sprint, into 400 Meter Jog
2 Min rest
19:37 25# 50 dubs
16:51 25#, 200 su, 50 du
15:29 20#200 singles
22:54 (20# DB, Singles)
18:18 20# db / 200 su
29:50, unweighted lunges, 10# everything else, 200 single unders, 8 flights of stairs instead of run
20:21 rx
ouch.
18:36
-35# lunge/snatch/carry
-MTN climb
-UB sets on ALL movements *most snatches I’ve ever done in one go.
22:37 25#
2.5 minute rest instead of run
22:07
35# DB
45#KB farmer’s walk
Dubs 80/70. And 50/50/50
21: …
35# lunges
30# hang snatch, db carry
du
22:59
35#
50 DU att
26:30 50#DB for all movements, 100 DUs on each side
21:37
30#
Jumping jacks
20:21, 20# & 75 dubs each time
Great to be back!
👏🏼👏🏼👏🏼
25#/dubs – didn’t time
19:53 (35# DB)
19:10 20#/ singles
20;42 rx
24:13
35# db, 75 du
16:48 @20# DB lunge, snatch. 35# KB carry, 200 SU
22:20 200 singles/15#
21:39 30#
tweaked calf on 90th dub on 2nd set so those ended real quick, DB front squat for last set of lunges
36:14. 20#db, 200 single unders, 8 flts stairs, did suitcase carry on 4 flts stairs, 18” step overs
12:39
all inside due to rain. lots of changes.
jumping jacks and mountain climbers for dubs
stairs for run and carries
step ups for second set of lunges
19:51 Rx
18:18 35# / SU
20:51
#35 for everything but #25 for carry
Lunges unbroken
50 dus
16:36 30# 200singles
21:50 35#
50 DB Lunges (back rack) x 2
50 Alternating DB Snatches
25 DUs (SU-SU-DUs) x 2
22:20 50#, SUs
23:24 25#/ DUA/ 35# suitcase carry
20:04
BW lunges
25DB Hsnatch/carry
Jjacks
Row
19:22- 25# db/75 DU each time