NEWS
- Patriot’s Day Schedule (TODAY 4/19)
- 6:45a, 8a, 9:15a, and 4:45p
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Boston Strong”
AMRAP 20
4 Deadlifts
150 Meter Run
20 Double Unders
13 Handstand Push Ups
Weight: 315/225
AMRAP 20
4 Deadlifts
150 Meter Run
6 Attempts
13 Abmat Handstand Push Ups
Weight: 275/185
AMRAP 20
4 Deadlifts
150 Meter Run
30 Single Unders
13 Bench Push Ups
Weight: 225/155
WOD GUIDANCE & GOALS
Choose a weight for the deadlifts that is HEAVY, but you can lift for the first round unbroken. Shake out your legs on the run so they’re ready to jump for the double unders. The handstand push ups break in half, or do unbroken. Your arms will have plenty of rest before the next set of handstands so push your pace. Target 5 rounds.
Compare Scores HERE
Post Rounds to Comments.
HOME WOD
AMRAP 20
4 Burpees
150 Meter Run
20 Jumping Jacks
13 Inverted Push Ups
ENDURANCE
4 Rounds
2 min fast, 6 min easy
6 rounds plus 4 reps
205#
SU
Bench
6+1 (155#, singles, 20# db press)
5 + 5 MCx w/ 8 cal bike
5+180 MCx
5+ 174 275# DUs Strict HSPU (to short side of yoga block)
6 MCx
5+184 295#
6+180
135# & 2 ab mats
Went lighter on DL since I still having a nagging injury from doing DL’s.
6+4
105#
2 ab mats
6 + 1 – 245# 30 Singles 45# Dumbbell Strict press
4+11 MCx
My bad – 4+185 MCx
6+154 rounds #145,
one round of 30 singles
1 abmat + plate
4+181, 185#
Thanks Mel for pushing me not to scale hspu reps.
7 + 14 – mod wod 185#/no run/10Dubs/1 AbMat+15# plate
7+4 mcx PR
same score as last time but 40# heavier dead
6+4- 185# & 1 ab mat
6 rounds + 4 DLs 165# or maybe 155#, 6 SUSUDUs, 24” box HSPUs.
4.17.2017 20 mins + overtime. 6 rounds 165# DLs, DUAs, 30#x2 DBPPs
5+186 155#,singles,1 abmat