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
“I Got The Power”
2 Rounds
30 Clean
45 Box Jump Overs
Weight: 135/95
Height: 24/20
2 Rounds
30 Clean
45 Box Jump Overs
Weight: 115/75
Height: 20
2 Rounds
20 Clean
30 Box Step Overs
Weight: 95/65
Height: 24/20
WOD GUIDANCE & GOALS
Let’s lift!! Choose a weight for the clean that you can cycle 3-5 reps at a time. Eventually you may have to default to fast single reps. Cleans will take around 5 minutes to complete. Find a moderate pace for the box jump overs and try to complete them in 3 minutes. Target 16 minutes.
Inspired by Speal
Post Time to Comments.
HOME WOD
ARMAP 15
30 Sit Ups
45 Box Jumps
ENDURANCE
8 x 400m on the 3 minute (5k pace)
9:47 MCx
12:18 MAX
10:48, MVx
Catching up on Foundations at Home:
Press: 3×6@85#, 2×4@90#, 1×2@95#
Barbell Box Step Ups: 5×5/5 @ 95,105,115,135,145
Deadlift: 6x(2+2) @ 250#
12:09 MCx
10:39 mcx
7:47 MOD (75# Hang Muscle Cleans & 20# Ball Slams)
12:06 MCx
12:44, 80#
9:58 MAx #55
13:03 mcx
Foundations (thursday)
OH holds: 95-115
Glute bridge: 35# bar
Wall sits: 4x:1:03
10:29 Mcx
9:42 mcx
16:09? 65% to work in form and not spike my shoulder or cause it to fall off. 24” steps.
11:04 mcx
harder than it looked
5s first round then 3s second round
10:32 MCx
12:04 MC w/ steps