NEWS
Maynard Food Pantry
The Maynard Food Pantry organizes a Christmas Dinner Basket Drive for families in need. Daybreak is collecting donations for the baskets at both gyms TODAY Mon 12/14 – Sat 12/19. Families can also sign up at the front desk to assemble the baskets together at Daybreak + North, Saturday December 19th in a Covid-19 friendly environment. Sign up for food donations, Wayland HERE, and Acton HERE and sign up for assembly at the front desks.
WOD
“Willow”
AMRAP 18
18 Push Ups
18 Kettlebell Swings
18 Thrusters
18 Pull Ups
AMRAP 18
18 Push Ups
18 Kettlebell Swings
18 Thrusters
18 Banded Pull Ups
AMRAP 18
18 Push Ups
18 Kettlebell Swings
18 Thrusters
18 Bent Over Rows
WOD GUIDANCE & GOALS
AMRAPs are the perfect opportunity to work on a new/harder movement, or use a heavier weight. Today use the heavier kettlebell, do a lighter band on pull ups, do push ups from your toes, use a heavier weight on the thrusters, go for it!!
Start with small sets of push ups (6/6/6 or sets of 3) with quick breaks to save your arms for thrusters and pull ups. Choose a weight for the kettlebell swings that you can do unbroken for the first round (:40-:50). The thruster weight should be heavy enough that you cannot do the 18 reps unbroken. Break thrusters into sets of 6 reps or 7/6/5. The thrusters will take around :75-:90. For the pull ups, do bigger sets 9/9, 7/6/5, or sets of 3 reps with short breaks. The pull ups will take around :30-:60. Target 3 rounds.
Post Rounds to Comments.
HOME WOD
18 Push Ups
18 Jumping Good Mornings
18 Lunge+Lunge+Squat
18 Sit Ups
ENDURANCE
40 min run, on the 4 min :30 sprint
2+55 35#. 55#
3+51 lots of mods (floor press #15, KB 26#, front squats 35# and RRs).
2+42 MCx
3+1 55#, 35# kb
2+40 MCx
3+54
Mcx
HSPU instead of push ups
2+56 35# / 65# / 9 strict pu with band
3+25 95#, 53#, 9 strict-PU
3+14 MCx
2 + 52
95#/44#
Breathing crushed me.
3+ 48 MVx knee pushups/9 black band strict pull-ups
Welp…the breathing was definitely an issue. More mental than anything else, but something to work to overcome.
3+6 (Rd. 1 MCx, Rest @ 95#)
3+6 mcx
2+41, MCx
3+36 35# 65#
3+10. 35#; 65#
2+36 MAx plus kipping pull ups
35#/75#/9 strict pull ups. Into fourth round of kb
3+9 35#, 65#, rr
2+54 26#/45# – not gonna lie, pretty anxious about the mask thing. Thank you Michele and Todd for scaling and mindset reset! Went asthmatic in the last 30 seconds of the workout cause I just had to finish my thrusters…lesson learned
Red and purple strict pull ups
2+46- 75#
3+10 mcx
think the trick w masks is bite size chunks of everything. just don’t let yourself redline.
3+46 knees, 55#, strict pu with black band
2+36 (55#, 35# KB, Bent over Rows)
2+49
110#; 53#; 9 strict pull ups
2 + 36 McX
2 + 36 McX
MaX…
2+68 MAx
2 rounds + push-ups. 35#, 55#. The mask makes a big dif
2+43
eek not even close to 4-5 rds
65# / mcx pull ups, push ups and KBS
3+3 – 26# / 75# hang clean
re-entry and a mask, whoa