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
“LCQ WOD 1”
0:00-4:00
20 Thrusters
Max Bar Muscle Ups
REST 4:00-6:00
6:00-10:00
20 Bar Muscle Ups
Max Thrusters
Weight: 135/95
0:00-4:00
20 Thrusters
Max Chest to Bars
REST 4:00-6:00
6:00-10:00
20 Chest to Bars
Max Thrusters
Weight; 115/75
0:00-4:00
20 Thrusters
Max Strict Pull Ups
REST 4:00-6:00
6:00-10:00
20 Strict Pull Ups
Max Thrusters
Weight: 75/55
WOD GUIDANCE & GOALS
You have four minutes to complete 20 thrusters at a weight heavy enough you have to break every 4-5 reps, and in the remaining time chip away at bar muscle ups. The thrusters will take around :90-2:00 to complete. For the second four minute interval, you’ll start with 20 bar muscle ups, which could take anywhere between 2:00 and the entire 4 minutes, and in the remaining time do thrusters (again in sets of 4-5.)
Post Reps to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
10x 3 min moderate, 2 min easy
29 MCx/ 11 BMU
23 MCx / 8 BMU
30 max / 35 max
31/26. 95#/ctb
23 85#/3 BMU
20 2BMU, 18 C2B
Struggled to squat and jump into Kip today. Sooo excited for Sara M and her BMU today, yes girl!!!!!
35/33 75# squats, ring rows to bench
28/20, bmu/125#
32 / 20 mcx
— don’t be fooled. this is very fran.
— 5s on thrusters then 3s on bmu
— 5/4/3/3/2/2/1 bmus
26/25 85#/c2b & c2b attempts
27 / 19 MCx
Ow my wrists were sore today.
20 65# FS, 24 BBCTBAs
4 SPUs, 6 RBPUs, 10 BBPUSs
11 75# FS
35/32- 85#/strict pull ups