NEWS

  • THANKSGIVING WEEK SCHEDULE (11/25-11/30)
    • TODAY 11/25 + Tue 11/26 – Regular Schedule
    • Wed 11/27
      • WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
      • ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
    • Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
    • Fri 11/29 – OPEN GYM 8-11a
    • Sat 11/30 + Sun 12/1 – Regular Schedule

WOD

“Setting Fires”
With a Partner
10 Rounds (5 each):
250 Meter Row
10 Burpees Over the Bar
35 Double Unders

WOD Guidance & Goals:
Partner 1 will complete the 250 meter row, 10 burpees over a bar and 35 double unders, THEN partner 2 will do the same. Continue this pattern until both partners complete 5 rounds each. Treat every round as a sprint you’ll have plenty of time to recover. Target 25 minutes. 

Post Time to Comments. Compare scores HERE.

ENDURANCE

4 rounds
400m, :90
300m, :60
200m, :30
100m
Rest 3 min

BARBELL

Courtesy of Burgener Strength

1) 3 position snatch (1x high hang + 1x hang + 1x floor): 10 rounds
Every 2 minutes, complete: 1x 3 position snatch (work up to a max for the day)

2) Back squat: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x 3+ reps.

3) Core
3 Rounds
8x good morning (Heavy), rest as needed
max rep unbroken strict toes to bar or knee ups
rest as needed