NEWS
Daybreak has the opportunity to bring joy and hope to our surrounding communities, by giving back! We will be working with Caitie’s Closet, and the Maynard Food Pantry. Details about donations, and food boxes can be found HERE
WOD
“Not Quite Atalanta”
800 Meter Run
50 Handstand Push Ups
50 Pistols
50 Pull Ups
800 Meter Run
800 Meter Run
50 Abmat Handstand Push Ups
50 Assisted Pistols
50 Banded Pull Ups
800 Meter Run
600 Meter Run
30 DB Press
30 Lunges
30 Ring Rows
600 Meter Run
WOD GUIDANCE & GOALS
A VERY scaled version of the 2020 CF Games workout, Atalanta. For the runs, target 4-5 minutes, scale down meters to be within :30 of this goal. The handstands, pistols and pull ups are UNPARTITIONED. Complete all handstand push ups (w/abmat, bench or db press) before moving onto pistols. Start with a big set of push ups before chipping away with smaller sets and short breaks. The pistols (assisted, lunges or squats) alternate legs for a total of 50 reps. Find a steady pace on the pistols and try not to take any major pauses. The pull ups, like the handstand push ups, start with a bigger set then chip away with smaller sets and short breaks. Complete this workout by running the fastest 800 you can! Target 20 minutes.
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HOME WOD
800 Meter Run
50 Push Ups
50 Pistols
50 Sit Up
800 Meter Run
ENDURANCE
5 rounds
3 min on, 2 min easy
31:38 – Assisted Pistols
21:38 – Assisted Pistols
19:09, 600m, 40 bench PUs, 40 close ASs, 30 banded P/blk PUs
20 something
2 ab mats, lunges
21:44 (800m / 50 HSPU / 50 alt. Pistol on L, Curtsy on R / 50 Pull Ups / 800m Run)
20:25 – lots of mods (felt a little stiff/tight today): 2 abmat hspu; pole assisted pistols; ring rows
21:40
60 cal bike / 40 hapy
Oops,
40 hspu / 50 box pistols
25 strict bb 25 rr / 60 cal bike
23:07 mc- mod right pistol.
20:20
30-50-30
2 ab mats, assisted pistols, kpu’s
20:55 1k row, 25# press/Inverted PU, curtsy pistols, RR/KPU
18:03 (3:35) 1 ab mat, assisted pistols, kpu, (3:46)
21:51- Mc- 1 ab mat
22:42 Row, HSPU, curtsy type squat, pull-ups, row
21:34 – 30 reps for hspu, pistols, and pull ups w/ bookend 800m