NEWS

SUNDAY 7/31: Rise-N-Grind will be at the Wayland High School Track at the usual time 8:30a. See you there!

WOD

“Against The Best”

METCON

4 Rounds
20 Hang DB Snatch
21/16 Calorie Bike
20 Hang DB Clean + Jerk
20 Meter Handstand Walk
Rest 1 Minute
Weight: 50/35

MASTERS

4 Rounds
20 Hang DB Snatch
18/14 Calorie Bike
20 Hang DB Clean + Jerk
5 Wall Walks
Rest 1 Minute
Weight: 35/20

MOVE

4 Rounds
16 Hang DB Snatch
15/12 Calorie Bike
16 Hang DB Clean + Jerk
40 Taps
Rest 1 Minute
Weight: 25/15

WOD GUIDANCE & GOALS
For the hang db snatch and hang clean and jerks, you’ll complete 10 reps on one side then 10 reps on the other side. Choose a weight you can do the 10 reps unbroken on your non-dominant side. The bike will take around :90 to complete (scale to meet the time domain), and then chip away at your handstand walk. Target 4 minutes per round, and rest one minutes between rounds. Record your intervals.

Post Times to Comments.

HOME WOD

4 Rounds
20 Push Ups
200 Meter Run
20 Sit Ups
20 Meter Bear Crawl
Rest 1 Minute

ENDURANCE

Rest