NEWS
- THU WOD Recording: Here
- JULY 4th WEEKEND SCHEDULE
- TODAY 7/3 — NO 4:45pm Class
- TOMORROW 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
“Emotionally Scarred”
800 Meter Run
9-15-21
Deadlift (165/105)
Overhead Squat (75/55)
800 Meter Run
Post Time to Comments.
httpv://www.youtube.com/watch?v=j7KhxZV1WEU
WOD Guidance & Goals:
Run the first 800 meters at your 5k pace (or 16 flights of stairs or 1k row). The 9 deadlifts and 9 overhead squats should be unbroken. De-load the bar for the overhead squats. Break the 15 reps in to 10/5 and the 21 reps into 8/7/6. Complete the workout with another 800 meter run but faster! Target 18 minutes. If you’re using a db, do total reps not per side.
ENDURANCE
2 miles easy
13:29Rx
1 barbell
In except last round of ohs screwed up grip on 6 went 6+15
Great class Jamal!!
*UB except last round of overhead squats
15:10 55# OHS,
v-ups instead of deadlift today to save my back for a weekend of labor intensive yard work !
Plus 2 extra miles of running with Holly and Brett! Thanks for the company!
17:16 Rx
12:12 Rx
14:30
105# DL/75# front squats
21:05 2X80lb DBs for deadlifts, 75# for OHS, 800+m run on both sides
13:46 Rx
14:10 rx
17:49 rx
~17:50
105/15#
15:32, 95#/45#
400m run, 85# DL, OHS with PVC pipe ( wanted depth) no more 10# limit!
Kevin 400m row, 85#,DL, 35# BP
16:54, 165#DL, 45# OHS
16:50 @
165# deadlift
35# overhead squat
13:45 95#/25#/3:45 of running for time
19:47 105/35
18:14
Rx
Lower back feeling super tight on the last round and run
14:19rx
18:23 (185/95)
This was a disaster.
– daughter tells me wrong weights for the WOD
– forgot we started on 9 and did 14 deads
– time for a beer
20:02
135# dl/45# OHS (empty bar)
Sorry — 18:02
put the workout off too long today. mentally wasn’t having overhead or runs. same format, subbed two things.
20:10
biked 4 min (in place of 800m run)
9-15-21
deadlifts 115#
power clean from floor 95#
bike 4 min
Bike 30 min then 21-15-9 DB deadlifts, sit-ups.