NEWS
- JULY 4th SCHEDULE UPDATE:
- Sat 7/3: TWO Classes 8a and 9a
- Sun 7/4: No Rise-N-Grind
- Mon 7/5: 7a, 8a and 9a ONLY
- 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
“Gang Gang”
3 Rounds
15/10 Calorie Bike
10 Dumbbell Squats
5 Bar Muscle Ups
Rest 5 Minutes
3 Rounds
12/9 Calorie Bike
6 Dumbbell Squats
4 Rope Climbs
Weight: 50/35
3 Rounds
15/10 Calorie Bike
10 Dumbbell Squats
5 Chest to Bars
Rest 5 Minutes
3 Rounds
12/9 Calorie Bike
6 Dumbbell Squats
4 Rope Climbs
Weight: 35/26
3 Rounds
12/9 Calorie Bike
10 Dumbbell Squats
5 Strict
Rest 5 Minutes
3 Rounds
9/6 Calorie Bike
6 Dumbbell Squats
12 Ring Rows + Knee Ups
Weight: 50/35
WOD GUIDANCE & GOALS
Double the FUN! For both triplets, the bike cals should be completed in :60 or less. The dumbbell squats are with TWO dumbbells and should be unbroken every round. The upper-body-pulling movement should be a challenge! Both triplets should take around 10 minutes each. Record two times to comments.
Post Times to Comments.
HOME WOD
3 Rounds
200 Meter Run
10 Jumping Squats
5 Burpees
Rest 5 Minutes
3 Rounds
100 Meter Run
6 Jumping Squats
4 Sit to Stands
ENDURANCE
6 rounds
1 min fast, 1 min easy, 2 min moderate
8:38 / 6:34 MCx
7:01/8:54 9 cals both WOD, 10#, C2B
7:42, 9c, 15# DB, blue b PUs
7:22, 6c, 2 RC per round ( missed 1 )
6:13 rx / 6:2? Rope climb pull-up
Not rx C2B
10:10 / 9:20 MCx
6:38/6:59 15#, B SPU, rope pulls
6:45 / 6:45 MAx, C2B and Rope Climbs
Don’t know times, but whatever dead last is on both!
10 cals, 25#, 3 banded BMU
9 cals, 25#, 10 RR/10 static knee ups
7:26/7:17
35#/banded mu attempts
10:39/5:46 MCx
7:55 /8:02 MAx
Not my day breathing wise – too humid
8:31 12 20# cals rnd 1-2, 9 cals on rnd 3/3 C2B
0:00 Only 2 rnds/2 rope climbs
Oops 7:31 – second heat
7:06/5:20 #15 db, banded pullups, 2 rope climbs
7:20 15 cal 25# DBs, RBSPUs
8:55 12 cal 25# DBs, 3 RCs
5:46c2b / 5:04 mcx