NEWS
- JULY 4th SCHEDULE UPDATE:
- TODAY Fri 7/2: 7a, 8a and 9a ONLY
- TOMORROW Sat 7/3: TWO Classes 8a and 9a
- Sun 7/4: No Rise-N-Grind
- Mon 7/5: 7a, 8a and 9a ONLY
- 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
“The Saga”
3K Row
on the min 2 Snatches
Weight: 75% of 1 rep max
2500 Meter Row
on the min 2 Snatches
Weight: 70% of 1 rep max
2K Row
on the min 2 Cleans
Weight: 70% of 1 rep max
WOD GUIDANCE & GOALS
Get ready to ROW!! At 3,2,1, GO…start the workout with ROWING to get a head start on your meters. At every minute mark, do 2 snatches (power or squat) then immediately hop back on your rower and crank away at your meters. Try to get 150-200 meters every minute. Target 15-17 minutes, scale meters to meet the stimulus.
Post Time + Weight to Comments.
HOME WOD
3K Run
on the min 2 Burpees
ENDURANCE
Today’s home wod
15:34 – 135#
dude.
17:39 2500 60#
18:07, 2000m, 45#snatches
16:57 120 cal bike/55#
17:57 100 cal bike/75#
18:53 65#
16:43 125#
Foundations –
deadlifts: 190, 275, 315, 360, and supposed to do 380
Press: 115, 125, 135
19:45 – 150 cal bike (er… death) – #125 snatches
katie: 17 and change – 120 bike – 45# snatches
Presses:
80/85/90
Deadlifts:
100/145/170/190/205
14:40 95#
15:18 75# 120c bike
Foundations at Home
Strict Press
3×6@85#, 2×4@90#, 1×2@95#
Deadlift
10@140#,10@205#, 8@235#, 6@265#, 4@285#