NEWS
- Rise-N-Grind SUN 5/30: We’re going off site!
Yup, we’re taking this crazy train to Callahan State park for a 1 hour hike. If you have a weight vest (or backpack full of weights) wear it, and bring a water bottle. We’ll meet at the entrance on Millwood Street in Framingham at 8:30a. Please rsvp on Triib to let us know you’re coming! Directions to Millwood Entrance from Daybreak:
From the Gym:
Take route 20 West
Left onto Nobscott Rd which turns into Edgell Rd in Framingham
Right onto Belnap
Right onto Millwood
Trail Parking/Entrance on your Left ring your weight vest or a backpack with weights in it - Memorial Day Murph: Mon 5/31 at 7a + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“Dior”
30-20-10 Strict Handstand Push Ups
20-15-10 Hang Power Cleans
90-60-30 Double Unders
Weight: 155/105
30-20-10 Strict Abmat Handstand Push Ups
20-15-10 Hang Power Cleans
30-20-10 Attempts
Weight: 135/95
30-20-10 Bench Push Ups
20-15-10 Hang Power Cleans
120-80-40 Single Unders
Weight: 115/75
WOD GUIDANCE & GOALS
Friday GRIND! Whenever you see the word “strict” expect to break working sets into smaller sets. For today’s workout, break handstands into sets of 5 with quick arm shake outs between sets. For the hang power cleans, choose a weight you can cycle for 5-10 reps before having to break. Purposefully break working sets into 2-3 smaller sets to save your grip and shoulders for double unders. Take a huge breath in to relax your shoulders/grip before your start your double unders, so you can chip away at BIG sets. Target 17 minutes.
Post Time to Comments.
HOME WOD
30-20-10 Strict Handstand Push Ups
20-15-10 Burpees
90-60-30 Jumping Jacks
ENDURANCE
10 x 400m, on the 3 min
14:49 – Replaced Jump Rope with 20/15/10 Cal Bike
2 ab mats, 85# 12;34
14:04
HSPU: 1ab mat+2 5# plates
Hang power clean: 95#
DUBS (mostly sets of 15-20. Last round unbroken)
Maybe it was 15:04?
TGIF
14:15 135# 1 Ab Mat/Singles
14:15 ( ?)
Inverted push-ups /95#/15,10,5 cal bike
And farewell to masked WODs, it’s been a good run
15:33 – 2 ab mats/85#/50-40-30 dubs
Fun wod and class!
15:49 10# plate 1 abmat, 155#
16:07
hspu w/1 abmat+5# plate; 115# cleans; mcx dubs
15:23- 1 ab mat/ 95#
First set of dubs only did half (they were NOT happening)
13:34 105#, 1/2 reps SHSPU, Dubs
15:02 2 abmats, 45/30/15 dubs
17:22 1ab/155#/21-15-9 bike cal
17+ minutes. 24” box HSPUs, 65# HPCs at least they didn’t hurt; SUSUDUs
10.33 1 ab mat/155/dubs
11:54 OH DB press 10#, 55# SUs
10:46
ab mat +10lb plate, 85#, dubs