NEWS
- Rise-N-Grind Sunday 3/26: We are going off site! This Sunday we are running/walking the Harvard stadium steps. You can meet us at the stadium by 8:30a, or meet at Daybreak to carpool into town. If you’d like to carpool, please be at Daybreak by 7:50a.
- BABY SHOWER FOR COACH LISA: EVERYONE is invited to a baby shower for the mama-to-be COACH LISA!
- WHEN: Sunday, April 2nd from 10a-11a (right after RNG)
- WHERE: At Daybreak
- WHAT: Food + Fun
- RSVP: By Monday, March 27th on the announcement board or by emailing Mel or Jess
- BRING: A pack of diapers (any size)
- REGISTRY: HERE
WOD
“Caption”
5 Rounds
200 Meter Run
30 Squats
200 Meter Run
Rest 2 Minutes
5 Rounds
200 Meter Run
20 Squats
200 Meter Run
Rest 2 Minutes
5 Rounds
100 Meter Run
15 Squats
100 Meter Run
Rest 2 Minutes
WOD GUIDANCE & GOALS
No holding back on this one, just GO! RUN/SPRING the 200’s and find an uncomfortable pace on the air squats, as you try to complete each round in 2:00-2:30. The 200’s take around :45 each, and the squats :30-:45. Leave nothing in your tank, and push through how heavy your legs will feel. Record your intervals.
Post Intervals to Comments.
HOME WOD
5 Rounds
200 Meter Run
30 Squats
200 Meter Run
Rest 2 Minutes
ENDURANCE
10 Rounds
200 Meter Run
30 Squats
200 Meter Run
Rest 2 Minutes
3:15/:08/:15/:15/:11
2:48/3:05/3:05/ 3:04/3:00
3:05 /:15/:12/:16/:11
2:3x-2:5x
15 cal bike/30 squats
Rounds 2 to 5 15cal/30sq/15cal/30sq from not paying attention
27:33
3:00, 07., 07, 10, 04
Happy 18th MAX!
3:01 / 2:54 / 2:58 / 3:03 / 3:14 MCx
2:41–49–49–57–52
2:37 – 2:40 – 3:08 – 3:07 – 3:09
Rounds 1,3,5 – 15 Cal Bike, 30 Sit Ups, 15 Cal Bike
Rounds 2,4 – 15 Cal Bike, 30 Squats, 15 Cal Bike
2:26/:33/:36/:39/:33
2:34, :27, :31, :31, 37 mcx
3:16/:14/:16/:21/:16 mcx
2:51/:55/:57/:58/:56 MCx
2:48/:40/:39/:41/:41
Mcx – no rest, just did (everything at a mod pace) – no idea on time 🤪
3:05-3:10 per round