NEWS

  • BONUS POINTS: 8 miles of biking or running/walking/jogging
  • Half Marathon Row: Join a crew of Daybreak rowers at 9:15a on Friday 1/28 to row a half marathon! Complete the 21.097 meters solo, with a partner, or with a whole team! Sign up on the “Announcements” whiteboard by Thu 1/27.
  • SAT 2/5 Gymnastics Clinic: Interested in getting/improving pull ups, butterflies, toes to bar, muscle ups and handstands? Well this is the clinic for you! Join Dan Trainor at Daybreak, on Sat, February 5th for a two session course on all things gymnastics. Details HERE

WOD

“Social Network”

METCON

STRENGTH
Front Squat
3×8, across at 70%
FOR TIME
AMRAP 12
500 Meter Row
30 Pistols
20 Pull Ups

MASTERS

STRENGTH
Front Squat
3×8, across at 70%
FOR TIME
AMRAP 12
400 Meter Row
30 Assisted Pistols
10 Pull Ups

MOVE

STRENGTH
Front Squat
3×8, across at 70%
FOR TIME
AMRAP 12
350 Meter Row
30 Lunges
20 Ring Rows

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 70% of your 1 rep max front squat (7/10 effort) for the 3 sets of 8 reps. The weight should feel moderately heavy by the fifth rep, and you shouldn’t fail any of the sets. For the AMRAP, the row should take around two minutes (scale meters to fit the time domain), the pistols around :90, and the pull ups around :60. Target 2-3 rounds.

Post Weight + Time to Comments.

HOME WOD

AMRAP 12
400 Meter Run
30 Pistols
20 Sit Ups

ENDURANCE

Rest