NEWS
- JULY 4th SCHEDULE UPDATE:
- TODAY Sat 7/3: TWO Classes 8a and 9a
- TOMORROW Sun 7/4: No Rise-N-Grind
- Mon 7/5: 7a, 8a and 9a ONLY
- TOMORROW 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
“Shiny Suit Man”
With a Partner
120 Hang Power Cleans
120 Hand-Release Push Ups
120 Knees to Elbow
1200 Meter Run
Weight: 115/75
With a Partner
120 Hang Power Cleans
120 Hand-Release Push Ups
120 Knees Ups
1200 Meter Run
Weight: 95/65
With a Partner
100 Hang Power Cleans
100 Hand-Release Push Ups
100 Tuck Ups
1000 Meter Run
Weight: 75/55
WOD GUIDANCE & GOALS
LOVE a partner workout! With your buddy complete the chipper, one person working at a time. You must complete all the hang cleans before moving to the push ups, and all the push ups before moving to knees to elbow. The run however, is done TOGETHER!! Both of you will complete 1200 meters. Have fun and target 20 minutes.
Post Time to Comments.
Moon/Pancho (MCx)- 21:53
Moon’s mods:
65#, 1/2 knee to elbow & 1/2 knee ups
(Couldn’t link k2e’s so we would have been there forever – went to knee ups to keep us moving).
Great job Panchie!
Brett and Marina 17:54 65# tuck ups, 75# v-ups, row
w/Tony 24:40 mcx
Foundations
Press:
3×6 120
2×4 130
1×2 135
Dead:
1×10 185
1×10 245
1×8 285
1×5 325
1×2 325
With Andrew MCx 23:58
Foundations from Thursday
Overhead holds – 30 seconds at 115,120,125,130
Glute Bridge Hold – empty bar
Wall sits
Kathy/Kevin 18:22, 55#, BB PUs ( Kevin) tuckups(me), SUs (Kevin) split row 500m each
19:23 mcx solo