NEWS
- COMMUNITY OUTREACH: Details HERE
-
- Barbieri School Gift Cards – Due by TODAY 11/30
- Gordon Shelter Donations – Due by Wed 12/9. Decorating Thu 12/10 at 11am
- Maynard Food Pantry – Donations 12/14-12/19
WOD
“Pocketful of Sunshine”
5 Rounds
20/15 Calorie Row
20 Dumbbell Sit Ups
20 Handstand Shoulder Taps
5 Bar Muscle Ups
Weight: 50/35
5 Rounds
15/10 Calorie Row
20 Dumbbell Sit Ups
20 Box Shoulder Taps
5 Chest to Bar Pull Ups
Weight: 35/25
5 Rounds
15/10 Calorie Row
15 Dumbbell Sit Ups
20 Plank Taps
10 Bent Over Rows
10 Floor Dips
Weight: 25/15
WOD GUIDANCE & GOALS
The calorie bike will take around :60-:75, try to keep rpm above a 55. For the dumbbell sit ups, you can anchor your feet with another dumbbell or under a sandbag. Choose a weight you can do for at least 10 reps before resting. The shoulder taps are against a wall, but if you want a challenge do them free-standing! To scale the taps, put your feet or knees (easier) on a box or do them in a plank position. The final movement is a high-skilled-upper-body pull. Choose an upper-body pulling movement that you’ll need to do singles. Try banded bar muscle ups, strict pull ups, chest to bar pull ups, band any of these movements, regular kipping pull ups, or negatives. Target 18 minutes.
Post Time to Comments.
HOME WOD
5 Rounds
10 Flights
20 Sit Ups
20 Handstand Shoulder Taps
10 Push Ups
ENDURANCE
60 min ruck run/walk
20:32 25# box CTB
26:01 – Box HS Taps
21:21
HSPU cause I can’t do shoulder taps
Anyone else feeling heavy on the rig today?
20:30 – 35#, box, banded strict pu’s
@home: 17:26 – 200m run / half a bag of mortar / ST from a box / ring rows with a sheet from a bannister
Thanks Michele!
19:35. 20 cal row, 25#, box taps, strict ctb
19:10 20 cal row, 20 DB Sit-ups (50#), 20 Hand-stand lifts, 5 strict pull-ups
21:29 (1 round of black band BMU, 4 rounds of 5 strict PU).
Biceps absolutely blown up from Saturday. Can’t pull anything.
19:25-20 cal; 20#; box taps; CtB
18:41 – 15 cal/15#/HS shifts/black band strict
19:02 MAx, handstand taps
Sorry – wrong. Handstand shifts more like it (picked up hands but didn’t touch shoulders).
24? not sure of the time
20 cals
20 situps/knee tucks
5 kick up attempts
5 muscle up attempts. Started with 2 red bands, then switched to 1 black and 1 red. Did not go super well….
25:40 MCX
shoulder taps modified to handstand – hand lifts rocking from one arm to the other
21:51 – 25#/HS shifts/black band strict.
18:46 – 30#/ Plank taps/ 10 ring rows
23:06 MAx
21:17 MAx
Mix of MA and MV – 3 flts stairs, 15 Db sit-ups 25#, 20 box shoulder taps, 10 BOR each side 25#, 10 floor dips 24;11
17:21
15 cal row
20# db
HS shoulder taps
Purple-banded KPU
27:15 MCx…been a LONG time since I’ve tried a BMU!
22:00
20c row/30# situps/handstand taps on box/ strict c2b
long slow walk to the pullup bar
19:35 25#, hs lifts, banded strict pullups
Home wod – 4 rounds 23:15
19 steps up/19 steps down = 1 flight
20 sit ups
5 pull ups
10 push ups
24:46 MC- ctb
not sure on time but definitely not 18 minutes
15 cals / 25# / hs taps were facing the wall / 5 banded bar muscle ups
21:42
20 Calorie Row
20 DB Sit Ups 30#
20 Box Shoulder Taps
5 Kipping Pull Ups
19:45 (9c bike, 25# db, box shoulder taps, blue band strict pu)
20:38 15# bent over rows and dips
21:40
20 cal row
20 situps with 35#
20 free standing HS should taps
5 BMU
25:07
Handstand Shoulder Shifts / BBMU
35# situps