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

“Seeing Green”

METCON

FOR TIME
21-15-9
Kettlebell Swings
Box Jumps

Weight: 70/53
Height: 24″

STRENGTH
Romanian Deadlifts
4×10 Reps
40-50% of 1 rep max deadlift

MASTERS

FOR TIME
21-15-9
Kettlebell Swings
Box Jumps

Weight: 53/35
Height: 20″

STRENGTH
Romanian Deadlifts
4×10 Reps
40-50% of 1 rep max deadlift

MOVE

FOR TIME
21-15-9
Kettlebell Swings
Step Ups

Weight: 35/26
Height: 24″

STRENGTH
Romanian Deadlifts
4×10 Reps
40-50% of 1 rep max deadlift

WOD GUIDANCE & GOALS
Sprint then lift! For the metcon (yes, we’re doing it first!) do the kettlebell swings in the biggest sets possible, and push your pace on the box jumps. Target sub 10 minutes.

For the RDLs, or stiff-legged deadlifts, start with 40% of your 1 rep max deadlift. Gradually build by 3-4% every set, so that the fourth set is at 50% of your max

Post Time + Weight to Comments.

HOME WOD

2 Rounds
21-15-9
Lunges (per side)
Box Jumps

ENDURANCE

Rest