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
“Row OR Run Cindy”
3 Rounds
1K Row OR Run
3 Rounds
1K Row OR Run
5 Rounds of Strict “Cindy”
WOD Guidance & Goals:
YES, you choose! 1K run OR a 1k Row (3:30-4:30) followed by 5 rounds of “Cindy” which is 5 pull ups (no kipping), 10 push ups and 15 air squats. Each round of “Cindy” takes :30-:60. Target 22 minutes.
Post Time and Row/Run to Comments.
ENDURANCE
Today’s workout
32:16 3 pull ups/round
Cap (run) + 3 rds Cindy + 15 reps rx
31:15. 3-6-9. Fist pushups
Cap. 2 + 2 rounds Cindy.
25 cal bike rounds 2 + 3 / 4 rounds Cindy per / ring rows / box pushups
30:22 rx
27:26 – run 3 rounds
33:44 row, 3-5-10 RBPUs
29:54 finished
Run
purple band strict pull ups
Sit ups instead of pushups
37:17 Run. Completed all movements, but all pull-ups not to standard.
26:17 scale-fest
800row 3/6/9 purple/red band, box pushups
2+875rx @35 min cap
34:06. Ran. Banded pull ups, PU on knees.
33:58
Run
Pull-ups with small black band
26:00 Rx
29:20 w run
sneaky one
26:35 3/6/9 run. Fist pushups (wrist) and not all pullups to standard.
34:27 1K row/3,6,9 – could not find rhythm in the row
37:20 Rx (row)
34:04 3,6,9
6 rounds of Cindy on knees