NEWS
- BARBELL (Acton Only)
- STARTING THIS SATURDAY 6/15 Barbell will now be at 8am between our regularly scheduled classes!
- Wednesday nights starting 6/19 Greg will be coaching Barbell Club
- SUMMER RNG
- For our Wayland location, the last day of RNG for the summer will be THIS SUNDAY 6/16. Acton will continue RNG through June (Wayland welcome to attend!). For the month of July there will be no RNG at either gym. In August, RNG will resume in Acton. Again, Wayland will be welcome to attend RNG in Acton.
- TEENS
- There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
WOD
“Paper”
5 Rounds
5 Dumbbell Hang Squat Snatch, Left Arm
5 Dumbbell Hang Squat Snatch, Right Arm
5 Thrusters
200 Meter Run
Men: 50#
Women: 35#
WOD Guidance & Goal:
These are tricky!! Choose a weight that your non-dominant arm can handle 5 consecutive reps. Also, choose a weight you can catch below parallel. Target 12-15 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
8 x 200m, on the :90
15:14, 10#/20# – tough!
15:15 35# (form not to Rx standard)
14:26, 15# / 20# squat and thruster to bench
DNF
14:20. 15#/35#
12:34 —35# hang power snatch, 25# thrusters to bench
11:38 12#, 20# – next time heaver on thrusters
12:00 35# – form needs work
Last time: 14:20 25#/30#
14:46 Rxish
I was a bit “tall” on the left side
11:37 10#
14:45 15#/30# tricky indeed
16:23 (or :32) rx
6 rds endurance
11:19 #25 HPS (couldn’t get below parallel with even the #10 so skipped the squat snatch part). weight felt light – #30 next time
15:05Rx very slow runs. haha
12:12 – 15db….the one time I preferred the thrusters…
12:01 30# DBs
5x200m 44sec…1min
11:07 15# (went overhead!)
7:35 mile
11:36 20#
17:16 9c bike/ 35#
10:10, 25#
Should have done 30# to be more in line with WOD guidance (12-15 min), but still figuring out #’s after marathon training.
10:41 (DB Hang Squat Cleans) (50#)
10:14 15#
10:54. 25#
Mobility very limiting
14- 200’s every :90 before class.
9:58 12 calls bike
15:46 15# (note to self: heavy pollen, very wheezy- took multiple long breaks for breath control) Last time 13:44 20#
10:26 10#
14:24 30#
13:28rx
13:13 rx
13:23- 20#
No 25’s left to use for thrusters
11:23 rx
13:13; 15# with hang snatch after round 1
15:15 – 10#
12:27 (45#) and 250m row
12:08 #20