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

METCON

STRENGTH
EMOM 7
4 Hang Power Clean
2 Squat Clean
*build every minute
FOR TIME
3 Rounds
10/7 Calorie Bike
5 Power Cleans
10/7 Bike
5 Squat Cleans
Weight: 135/95

MASTERS

STRENGTH
EMOM 7
4 Hang Power Clean
2 Squat Clean
*build every minute

FOR TIME
3 Rounds
10/7 Calorie Bike
5 Power Cleans
10/7 Bike
5 Squat Cleans

Weight: 115/75

MOVE

STRENGTH
EMOM 7
4 Hang Power Clean
2 Squat Clean
*build every minute

FOR TIME
3 Rounds
9/6 Calorie Bike
5 Power Cleans
9/6 Bike
5 Squat Cleans

Weight: 75/55

WOD GUIDANCE & GOALS
Technique/Heavy Day! For the EMOM 7, you’ll hold onto your barbell for ALL SIX movements before you drop the bar, and ideally add weight the next minute. If you’re catching the squat cleans high or your elbows aren’t fast or your technique in general is breaking down… do NOT add weight! Dial in your form. For the metcon, the cals on the bike should be FAST (around :45) and the power/squat cleans should be unbroken. Target sub 10 minutes (10 min cap.)

Post Weights + Time to Comments.

HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

ENDURANCE

20 x 100m sprint, 100m jog