NEWS

  • SUNDAY JULY 4th: In lieu of Rise-N-Grind, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE

WOD

“Having Our Way”

METCON

With a Partner
4 Rounds
1k Row
10 Wall Walks
20 Pull Ups

MASTERS

With a Partner
4 Rounds
1k Row
10 Wall Walks
20 Banded Pull Ups

MOVE

With a Partner
4 Rounds
1k Row
10 Wall Walks
20 Ring Rows

WOD GUIDANCE & GOALS
Grab your buddy and let’s throwdown! You and your partner can split up the work anyway, anyhow. You must complete the row before moving to the wall walks, and wall walks before the pull ups. Keep your pace fast, and your transitions faster! We suggest you switch every 250-500 meters on the rower, do single reps on the wall walks (you go, I go), and sets of 5-10 on the pull ups. Target 24 minutes.

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FOUNDATIONS

MON

Back Squat
5 x 6 at 75%

Deadlift
6 x (2+2) @80%

TUE

Strict Press
1×8 at 70%
2×6 at 70%
3×4 at 77%

GHD Sit-ups
4 x 20-25 reps

THU

Push Press
4×5
10% higher than 1 rep max Strict Press
*Rest no longer than 2:00 minutes between sets

GHD Hip Extensions
EMOM 5
10-15 reps w/25# plate

Back Squat
6×6 at 75%

SAT

Back Squat
5×3 at 80%

Deadlift
1×10 at 45%
1×10 at60%
1×10 at 65%
1×8 at 75%
1×6 at 85%

Upper Body Superset
5 sets:
10/10 Dumbbell High Pulls
5/5 Single Arm Dumbbell Strict Presses
*Select a load on the high pulls that is light and controllable. Select a load on the Strict Press that is challenging