NEWS
- BARBELL CLUB: Starts a new 8 week cycle TODAY!! Need to work on olympic lifting technique, build strength or do both? Consistently joining a barbell class will do just that. This week is the perfect time to start! You’ll build on your strength/technique from week to week and see/feel significant results in the next two months.
- Wayland: Tues at 6:30a and Thurs 6:30p
- Acton: Wed at 6:3op and Sat 8a
- RISE-N-GRIND: Starts in Wayland THIS SUNDAY 9/1 at 8am!
- LABOR DAY SCHEDULE: 2 Classes, 7a and 9a ONLY at both locations!
- TEEN CLASSES: Start next week 9/3. Classes will run Tuesday and Thursdays at 4:30p in both ACTON and WAYLAND!
WOD
“Ransom”
3 Rounds
400 Meter Run
15 Thrusters (135/95)
21 Inverted Burpees
WOD Guidance & Goals:
Run the 400’s :10 slower than your 1 mile PR pace to save energy and your legs for thrusters. Choose a weight for the thrusters that you can do for 10 reps unbroken. Then roll through the inverted burpees, catching your breath before the next round. Target 18 minutes.
Post Time to Comments.
ENDURANCE
3 Rounds
1 x 600m, :90 rest
2 x 400m, :60 rest
1 x 200m, 2:00 rest
55#/15c bike/inverted burpees 15 r1, 10 r2&3.
19:13 65# 8/7, 11 IB with legs crossed
20:29 Rx
21:41 75#
19:07. 35# dB. Sts.
22:17 18c bike / 75#
19:27 95#
Thrusters 115 3×5 slowly
El Guapo
21:04 #70 (prob could have gone a little heavier, they felt good), 11 s2s per round with ankles crossed – those are slow.
18:17 (subbed 21 sit ups for inverted burpees)
Messed around during rd 1 trying to consistently get the inverted burpee but it wasn’t a good idea for my knee. Fun WOD though.
22:31, 85# to bench
21 inverted burpees rd 1. Cut them to 12 for rds 2-3.
24:20 slog. 65#, burpees all broken in pieces. Maybe I should share this WOD with my buddies on Google+ ?
19:42 95# – did STSs w/a hand assist
24:37 Rx
19:03 55#
22:22- bike/75#
21:55 – 75#
19:44
65 —> 55 2and 3rd round
19:59, 55#