Benchmark #1 1Min max: Sit ups Push ups Air squats Pull ups Rest 2 min between movements Rest as long as need before 1000 m row for time
Strength: 15 min 7-7-5-5-3-3 push jerk Metcon: “Hang On” 3RFT 12 burpees 9 deadlifts (135/95) 6 hang cleans 3 push jerks Lv1(115/85) Lv2(95/65)
Trust us when we say this WOD will be a blast.
9AM “Murph” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run *modify the volume/movements as need. There will be 2 heats. First heat goes off at 9:30 and the second at 10:30. (Note these are not class start times) Post Murph Joach JRod will be cooking up dogs and…
Strength: Tabata x 2 -hollow rocks -stir the pot -bicycle kicks -super mans Metcon: “Not Karen” AMRAP 10 asc. by 3s KBS (70/53) Cal AB Rest 5 min AMRAP 10 Burpee Box Jump Overs Cal row
Strength: EOMOM 8 Min 1) 8 PVC/band lat pull downs from hollow position on floor Min 2) 2-6 T2B Metcon: “Unimpressed” 3RFT 15 strict presses (45/35) 10 lateral burpees 15/12 cal row
Oly: EMOM14 1 snatch + 1 hang snatch + 1 O.H.S *add weight every other min Metcon: “6 pack ABs” 21-15-9 Cal AB Snatches (95/65) 27-21-15 cal row
Skill: Dubs Mobility: Metcon: AMRAP 10 10 Alt. DB snatches (50/35) 20 sit ups 40 dubs Lv1(35/25) 20 dubs Lv2(25/20) 80 singles
9:30AM We will be meeting at the Dedham High School track today at 9:30 for a fun track inspired wod. This is open to friends and family! All levels welcome ! 11:30ish Refreshments, yard games and dogs at Coach Renee’s house. Check the members facebook page for more info.
9AM “Patience” 500 m row Then 20 RDS 1 C&J (185/135) 8 wall balls 10AM Comp class with coach Jrod. This is a fast paced class with little to no demos. Minimum of 3 months experience with a solid knowledge of movement standards/terminology and how to properly modify to athlete level.