NEWS
- MON WOD Recording
- APRIL CHALLENGE: Details HERE
- DAYBREAK GIVES BACK:
- Gordon Street Shelter: We checked in with our friends at the Gordon Street Shelter, who were in need for toiletry items and holiday spirit, during the month of December. I’m happy to report they’re doing well but could use diapers sizes 2-6, and a few blankets. We will be collecting (behind the desk by the windows) diapers and blankets through Sunday April 11th.
- Maynard Food Pantry + Barbieri School: Both locations are doing well and we will be checking in again with them come May
- More Than Words: Thank you to Alexa for bringing this organization to our attention!
- More than Words is a non-profit that empowers youth in the foster care system, court system, homeless or out of school, to take charge of their lives by taking charge of a business. They’re collecting books, cd’s, dvd’s and clothing/shoes. Items can be in good or poor condition. There is a list of needed items at the desk and bins for collecting those items. We will be collecting through Sunday April 11th.
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Used to Love”
FOR TIME
10 Rounds
3 Strict Chest to Bars
6 Strict Handstand Push Ups
FOR TIME
Run
4 x 400 Meters
Rest :90
FOR TIME
10 Rounds
3 Strict Pull Ups
6 Abmat Handstand Push Ups
FOR TIME
Run
4 x 400 Meters
Rest :90
FOR TIME
10 Rounds
3 Banded Pull Ups
6 Bench Handstand Push Ups
FOR TIME
Run
4 x 300 Meters
Rest :90
WOD GUIDANCE & GOALS
The 10 rounder is meant to be strength building for foundational gymnastics movements. The stronger your strict movements, the easier volume kipping movements become. A great way to attack this workout is by executing the reps (both pull and push) on the minute. There will be a 15 minute cap. For the 400’s, target your 1 mile PR pace and keep intervals within :05 of each other.
Post Time + Intervals to Comments.
HOME WOD
FOR TIME
10 Rounds
12 Sit Ups
6 Strict Handstand Push Ups
FOR TIME
Run
4 x 400 Meters
Rest :90
ENDURANCE
Rest
11;52 – Black Banded CTB Pull Ups
1:26 / 1:29 / 1:30 / 1:27
11:10 (blue strict pu, 20# db press)
1:56/2:04/2:08/2:09 (18 c bike)
9:39 black band pull ups, 2 ab mats, 1:45 ish
~14 mins black&red band SCTB, 4 SHPU
~1:50-:55
Capped out @ 15 Minutes on Part 1. (Purple Band C2B & 6 HSPU)
Runs were –
1:37 / 1:41 / 1:44 / 1:44
12:23 (i think)
rd 1-2 mcx
rd 3-10 : 3 strict pull up + 4 strict hspu
—————
1:33 / 1:32 / 1:31 / 1:28
10:10 black&red band PU/10#+5#+1Abmat HSPU/
1:42 for ea 400 m row
EMOM
3 – purple strict pull ups
6 – 1 ab mat strict hspu
1:28, 1:38, 1:50, 1:46
12:05ish (kept up emom until 7 min)
3 strict ctb
5 HSPU 2 am
4 x 500 row 11:50 total time (1:43 – 1:57 splits)
EMOM
red & bl banded strict pull ups
2 ab mats
1:47 first 3 rds, 1:43 last rd
13:10 1abmat
1:31/:30/:28/:29
9:07 1-5 c2b, 6-10 chin over
20# db press
1:36/:34/:33/:28
3 strict ctb 3 box push ups
Run 1:21 – 1:35ish
Purple banded C2B, started off with 1 ab mat for first two rounds and then remaining rounds added 5lb rubber plate under ab mat.
1:45/1:30/1:35/1:33
Short strides first 400 then strides opened up remaining 400s.
10:36- chin over bar/ 1 ab mat
2:08/1:58/1:53/1:51
Fastest times of my life gimme that running clinic 🙏🏼🙏🏼
EMOM 11 (did an extra round)
rnd1-3: 3 c2b ,6 hspu 1 mat
rnd 4=11: 3 csb, 6 box pushups