NEWS
SUNDAY 7/31: Rise-N-Grind will be at the Wayland High School Track at the usual time 8:30a. See you there!
WOD
“Against The Best”
4 Rounds
20 Hang DB Snatch
21/16 Calorie Bike
20 Hang DB Clean + Jerk
20 Meter Handstand Walk
Rest 1 Minute
20 Hang DB Snatch
21/16 Calorie Bike
20 Hang DB Clean + Jerk
20 Meter Handstand Walk
Rest 1 Minute
Weight: 50/35
4 Rounds
20 Hang DB Snatch
18/14 Calorie Bike
20 Hang DB Clean + Jerk
5 Wall Walks
Rest 1 Minute
20 Hang DB Snatch
18/14 Calorie Bike
20 Hang DB Clean + Jerk
5 Wall Walks
Rest 1 Minute
Weight: 35/20
4 Rounds
16 Hang DB Snatch
15/12 Calorie Bike
16 Hang DB Clean + Jerk
40 Taps
Rest 1 Minute
16 Hang DB Snatch
15/12 Calorie Bike
16 Hang DB Clean + Jerk
40 Taps
Rest 1 Minute
Weight: 25/15
WOD GUIDANCE & GOALS
For the hang db snatch and hang clean and jerks, you’ll complete 10 reps on one side then 10 reps on the other side. Choose a weight you can do the 10 reps unbroken on your non-dominant side. The bike will take around :90 to complete (scale to meet the time domain), and then chip away at your handstand walk. Target 4 minutes per round, and rest one minutes between rounds. Record your intervals.
Post Times to Comments.
HOME WOD
4 Rounds
20 Push Ups
200 Meter Run
20 Sit Ups
20 Meter Bear Crawl
Rest 1 Minute
20 Push Ups
200 Meter Run
20 Sit Ups
20 Meter Bear Crawl
Rest 1 Minute
ENDURANCE
Rest
4:44 / 5:30 @ 20m walk
4:59 / 4:38 @ 10m walk
50#/ 21cal
4:47 / 5:47 @ 20m walk
4:51 / 4:48 @ 10m walk
50#/21cal
3:53-4:12 35#deadlfts, 12 calories, 20# hang cleans, 40 plank taps
4:17, 4:34, 4:48, 4:45 MVx reps, 15# , bearcrawl
4:44 – 5:46 mcx
(forgot we started at 2:30…)
4:36-4:56 30#, 12 cals, HSW to wall then 10m in round 4
4:48 @ 20m walk
4:47 / 5:13 / 5:16 @ 10m walk
50#/ 21cal
4:55 – 5:55, 4/4/3/3 ww, 45#, 21 cals
4:28-4:48
30#/16cal/4WW
KEVIN, 4:08/ 4:14 / 4:30 / 5:19- 16 reps DB( 20#), 12 c row, 40 plank taps
4:41/4:48/5:00/5:04 30#, 15 cal, hswa
4:20-430. 35#/21 cals/3 ww
4;26 / 4:47 / 5:06 / 5:03
35#, 16c 5 ww
4:40/4:48/4:57/4:53
#25, 14 cal bike, 40 HS shoulder taps at wall
4:36/4:30/4:45/4:46
50#/21 cal/20 HS shoulder taps
4:25-5:05- 30#/16c/walk to wall attempts
3:34/:44/:48/:48 25#, 14 cals, 40 plank taps