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
“Never Left”
AMRAP 15
10 Ring Dips
15 Push Ups
200 Meter Run
AMRAP 15
10 Banded Ring Dips
10 Push Ups
200 Meter Run
AMRAP 15
10 Bench Dips
15 Knee Push Ups
200 Meter Run
WOD GUIDANCE & GOALS
Puh-push it real good! That’s what you’re going to be doing during today’s workout, a whole lotta pushing. Man, it’s been a minute since we did ring dips, which means it’s time to practice them. You may do the first few sets of dips unbroken, or from the start do sets of 3-5. Use a band or do jumping ring dips before doing the box/bench. Your triceps and chest might be shot once you get to the push ups, so do sets of 5 or 10/5 from the start. Shake out your arms on the run. Target 5+ rounds.
Post Rounds to Comments
HOME WOD
AMRAP 15
10 Dips
15 Push Ups
200 Meter Run
ENDURANCE
2 miles for time
5+125 banded dips
4 rounds,, banded dips, KPUs
4+10
Only lasted one round with regular ring dips. Then I moved a banded. The push-ups were hysterically difficult after those dips 🤣
MAx red band 4 + 125
6+14 MCx
4+10 (10 Ring Dips, 10 Bench Press (135#), 12 Cal Bike)
5 + 17 – Black Band
MAx 6 Black band
Foundations: strict press 70% 52#/77% 57# GHD sit-ups
5 push ups/rnd
5 rounds
MCX
5 rounds — 5 unbanded ring dips/round
4 rounds + 10 RDs + 5 push-ups. Black band RDs. Next time 5 rounds.
5+12 MCx
4 +25 mcx
Foundations pre-wod: 4×5 push press @ 165#
WOD: 5+8 mcx (with 15 dips in 1st round … can’t count)