NEWS

  • JULY 4th SCHEDULE UPDATE:
    • Fri 7/2: 7a, 8a and 9a ONLY
    • 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

“No Way Out”

METCON

AMRAP 17
5 Push Jerks
7 Burpees Over the Bar
9 Chest to Bar Pull Ups
11 Calorie Bike

Weight: 155/105

MASTERS

AMRAP 17
5 Push Jerks
7 Burpees Over the Bar
9 Pull Ups
11 Calorie Bike

Weight: 135/95

MOVE

AMRAP 17
5 Push Jerks
7 Burpees Over the Bar
9 Strict Pull Ups
9 Calorie Bike

Weight: 115/75

WOD GUIDANCE & GOALS
Nothing like a good ‘ol AMRAP to start the week off right! Choose a weight for the jerks that you can do straight for the first few rounds of five reps. The burpees are lateral over the bar, and will take around :30 to complete. Today is the day to practice chest to bar, or a difficult pulling movement. The calorie bike will take less than or about a minute to complete. Target 7+ rounds.

Post Rounds to Comments.

FOUNDATIONS

MON

Sorenson Hold
4×50% of max hold

Deadlift
6 x(2+2) at 80%

TUE

Press
3×6 at 75%
2×4 at 77%
1×2 at 82%

Barbell Box Step Ups, 12″
5x 5/5
build every set
*have control, limit press off back leg

THU

Overhead Hold
4×40% of max hold
*increase weight each set by 5-10 pounds

Glute Bridge Hold
3 Rounds
1 min on/1 min off
*select weight that you can do unbroken

Wall Squat
4 x 50% of max hold

FRI

Press
3×6 at 77%
2×4 at 80%
1×2 at 85%

Deadlift
1×10 at 45 and 65%
1×8 at 75%
1×6 at 85%
1×4 at 90%