NEWS
- INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk by Tuesday 10/30. WODs at 1pm. Social at 3pm. Details HERE.
- HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE.
- NEXT WED 10/31: On Halloween there will be NO Teen class or 6:30p class
- SWEATPANTS: We’re getting joggers/sweatpants! There are samples to try on at Wayland + Acton. Please choose a style/size/brand and make note of your choice(s) on the sign up sheet at the front desk by Friday 10/26
WOD
“Open 18.4b”
21-15-9
Deadlift (315/205)
50′ Handstand Walk
WOD Guidance & Goal: The weight for the deadlifts should be around HEAVY (80% of your 1 rep max). OR, You should be able to string together 3-5 reps but NOT be able to get 10 in a row. Handstand walk scale will be 5 wall walks.
Post Time to Comments.
ENDURANCE
10 x 100m on the 1 min
12:04 205#, WW
13:09 Rx
12:46? 165#, wall walks
Or maybe 10 something?
DL 5/5/4/4/3, 4/4/4/3, 3/3/3
12:57 #175 wall walks
DL sets
8/7/6
8/7
9
8:49, 205#, wall holds
13:02 rx
that’s a lot of weight (and plates to put back! LOL)
11:14, 155# (21), 145# ( 15,9) WWs
12:27 215#
7:35, 95#, DB press 15#
14- something at 205# with HSWA (with a few legitimate walks)
Thought I was done at 12:38 and Mel helped me realize I went down but not back in the last round — had to go back and finish.
7:49. 225#, handstand shifts
Awesome job Liam!!
9:08, 125#, wall walks.
NT – stomach to wall on all WW, start lying on the floor.
13:37 205#/Wall Walks
11:44 @ 165# WWs. Some form fails better clean that up.
7:13 @ 105# (should’ve gone heavier), handstand walking attempts with a lot of support from Mel and encouragement of the 6:30a peeps! Thanks all!
9:25 165# for rd 1+2 then 145# for rd3, ww
10:40 @ 225. 315 was WAY too heavy today.
13:45 275#, wall walks
13:50 315#/Wall Walks.
That was dreadfully heavy. I mean, today was the day that I was going to get HS Walks in the WOD. But after the first 21 excruciating lifts, that was off the table completely.
12:27 @255 plus 10/10/10 HSPU
30 Hang Cleans for time @135 – 2:17
OHS – 5,3,3,5@ 75,95,95,95
Can’t remember time
205×15, 195×12, 175 x 18
11:53 175# and 10 seated dumbbell presses @ 15#.
7:48 165#/10 HSPU 2 AbMats
8:46- 165#/ ww
9:20 145# / 15# dumb bell strict press
8:23 (225#)
Loooong week of WODs. 225 is just right.
15:03
225#
Hand stand walk attempts
Thanks for the spots, Mel!