NEWS
- MEMORIAL DAY SCHEDULE:
- Monday 5/27 – Wayland: 7a and 9a. Acton: 9
WOD
Back Squat
5×2, across
“Freddy Krueger”
21-15-9
Kettlebell Swings (70/53)
Burpees
WOD Guidance & Goal:
Coaches will help you work up to 90% of your 1 rep max back squat which you will do for all sets. For “Freddy” choose a weight for the kettlebell that you can do 21 swings unbroken. Target 3 minutes. This is fast and, if done right, will get gross.
Post Weight and Time to Comments. Compare scores HERE.
1×155, 4×145;
5:34 Rx (19 second pr)
15/6, 9/6, 9
245# / 4:00 Rx
185#. 5:27. 53# and sts
Good times Chris!
155#, 4:28 Rx
145# bs
5:46 53# Russian swings & burpees
285#
4:01 Rx
165# / 4:46 Rx
9/14/17 5:32 Rx
125# BS to ball and plate; 6:28 44# KB
Last time 9.14.17 130# PR FS. 6:55 44# KB
185# / 6:05 Rx
5:13 (53#) …
5 min after Wed WOD.
4:31 35#
No lift. Rode the bike for 15 mins.