NEWS
- MON 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
“The Bigger Picture”
21-18-15-12-9-6-3
Burpee Plate Ground to Overhead (45/25)
Calorie Bike
Cash Out
Tabata Weighted Planks
Post Time to Comments.
httpv://www.youtube.com/watch?v=TwJlBBiHf0o
WOD Guidance & Goals:
Do a burpee with your hands on either side of a plate and chest contacting the plate. As you stand up, grab the plate at nine and three o’clock, deadlift to your waist, flip the plate in front of your face, then punch it to the sky. Repeat until you’ve completed the designated amount of reps. Then bike for the same amount of reps. If you’re at home without a bike, do a 300 meter run after every set of burpee plate ground to overhead. Target 15 minutes.
17:41 Rx
16:30 25# plate
Home version with 300m run between rounds
Used #35 dumbell and did a mix of devils press and burpee/clean and jerks
Around 24 min?
18:30 something, 15# plate, 20 sec/3 cal on bike (calories not working)
16:39 Rx
15:19 @25# (round 2)
WTF is wrong with you?
hahaha!
Why? Just why….?
16:41 Rx
18:53 rx
15:29 15#
15:48 Rx thank you Jamal for the bike!
Tabata 25# -kicked my buns
18:58 15# plate (only because Mel made me:))
20:49 25# plate/6 stair flights per round.
20:09 20# db /cals on rower
Tabata – only 2 rounds weighted
17:49 rx
18
25#
in/out
15:54 – 25#
15:26
19:29 Rx + (extra 5 cal row per round)
17:07? – 45#
failed the 45# tabada
Devils Press w/ two 25#s and ~300m runs (didn’t time bc ya know vacay)
17:57
25# plate and 300m runs
Of course it started down pouring the second I said go. But I secretly love running in the rain.
21:?? 15# plate
21:37 25# – I am lightning on the bike (and rower, and ski erg, and on runs)
10,000m row
43:30
22:02- 25# db/stairs
cashout unweighted
1 mile run
40:45 20#db, 6 flts of stairs.
17:24 (45#)
This was a brutally wonderful wod. Killed me.
17:10 25#
20:04 25#. Punitive.
23:22 (15# plate)
21:43 @20# DB c&j and 300m runs after each round
14:19 25# , 200m runs (100m uphill) stupid driveway
25# tabata planks
17:20
15#(had to choose between 10 and 15) / 300m runs
21:25. 15lb Row 24,21,18,15,12,9,6
18:08 45#/200m run (100m uphill – stupid driveway)
45# tabata
20 even. 25# Plate
Back sore from endless amounts of yard work so did slow pacing on GTOH focusing on form and re-setting back each rep