NEWS
- BY FRIDAY 12/16: Daybreak has the opportunity to bring joy and hope to our surrounding communities, by giving back! We will be working with Caitie’s Closet, and the Maynard Food Pantry. Details about donations, and food boxes can be found HERE
- HALF MARATHON ROW: THIS SUNDAY 12/18 at 7:30a come row a half marathon solo or with a team. There will be regularly schedule Rise-N-Grind at 8:30a
WOD
“Don’t Go Mad”
5 Rounds
10 Deadlifts
5 Muscle Ups
Weight: 275/185, 225/155, 185/135, 155/105, 135/95
5 Rounds
10 Deadlifts
5 Chest to Bar
Weight: 225/155, 185/135, 155/105, 135/95, 115/75
5 Rounds
10 Deadlifts
5 Strict Pull Up
Weight: 155/105, 135/95, 115/75, 95/65, 75/55
WOD GUIDANCE & GOALS
Can you do your deadlifts unbroken? Your muscle ups? The entire couplet?! You’ll find out! Choose weights for your deadlifts that start heavy, however you can do every round (even the first round) unbroken. Do the muscle ups unbroken for as long as possible, then break into sets of 3 and 2, or fast singles. Target 10-15 minutes.
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HOME WOD
5 Rounds
10 Burpees
5 Sit to Stands
ENDURANCE
Rest
165/155/135/115/95
kpu/ring dips
Oh yeah — 11-something minutes
8:39 MAx (C2B/Ring Dips)
9:25 max
With dips
9:45 MC(C2B and bench dips)
Row: 8 round 500m 2 min slow row between sets
68,498/100,000
8:22 105, 95, 85, 75,, 75 Strict blue band, bench dips
8:55 MAx
9:29 mc- bmu
9:18 MC c2b dips
12:00’ish? (shared equipment w/Erica)
Mcx, C2B’s & red band ring dips
8:02 max (c2b/dips)
5:30 MCx
11:45 MVx with 5 RBPUs~. 5 RBRDs