NEWS

  • SUNDAY JULY 4th: In lieu of Rise-N-Grind, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE

WOD

“No Return”

METCON

FOR STRENGTH
Back Rack Lunges
4×10/side
45-55% of 1 rep max back squat
FOR TIME
3 Rounds
45 Sit Ups
30 Wall Balls
15 Dumbbell Cleans
Weight: 20/14, 50/35

MASTERS

FOR STRENGTH
Back Rack Lunges
4×10/side
45-55% of 1 rep max back squat
FOR TIME
3 Rounds
45 Sit Ups
30 Wall Balls
15 Dumbbell Cleans
Weight: 14/10, 35/20

MOVE

FOR STRENGTH
Back Rack Lunges
4×10/side
45-55% of 1 rep max back squat
FOR TIME
3 Rounds
30 Sit Ups
20 Wall Balls
10 Dumbbell Cleans
Weight: 10/6, 25/15

WOD GUIDANCE & GOALS
Let’s build strong “Go” muscles! Taking 2-3 warm up sets, use 45% of your 1 rep max back squat for your first set of back rack lunges. Do ten reps on one side, then switch to the other side. Each set builds by 3-4% so that your fourth set is at 55%.

For the metcon, move quickly on the sit ups (:60-:75), then do 15-20 reps of the wall balls before breaking up the set. Complete the 30 reps (:60-:90), and choose a weight for the dumbbell cleans that you can do for 6/5/4 or 10/5 reps, every round. Target 10 minutes.

Post Weight + Time to Comments.

HOME WOD

Tabata
Lunges
Then
3 Rounds
45 Sit Ups
30 Squats
15 Burpees

ENDURANCE

Rest