NEWS
- THANKSGIVING WEEK SCHEDULE (11/25-11/30)
- TODAY 11/26 Regular Schedule
- TOMORROW 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
Push Jerks
3×3, across
“Counting Stars”
15-12-9-6-3
Push Jerks (185/135)
Toes to Bar
WOD Guidance & Goals:
Coaches will help you work up to 80-85% of your 1 rep max push jerk for the 3×3. For the metcon, use 70-75% of the weight you did for the strength or a weight that you can do for 5 consecutive reps. Do big sets or chip away at smaller sets for the toes to bar. Target 10 minutes.
Post Weight + Time to Comments. Compare scores HERE.
BARBELL CLUB
Courtesy of Burgener Strength
1) 10 rounds on the 2 minute
3 position clean (1x high hang + 1x hang + 1x floor)
work up to heavy for the day
125#
6:40 95#
105# but failed last rep in last set bc I got mental
75# 10:01? Can’t remember
125#
9:43. 85#
175# across / 6:23 155#
145/155/145 failed rep 3 on set of 150. 14:50rx
130#
7:01 100#
65#, 7:34, 55# KUs
95#
8 something 75# -mixed TTB and knees up (working on linking)
Actually 9:26
85#, 8:04, 65#, SUs
145#/6:13 115#
135#
9:37 95#
ttb in sets of 3
Sorry – metcon at 85# (fat thumbs this am). 95# last time but a little slower
185#
9:13 @ 145#
85#
? for time at 65# with alternating t2b/k-ups
105#
7:27 80#/ KU
#90 (same as last time)
6:29 #70 with v-ups
( last time over 9 min with #65 and knees-up)
145# / 6:03 105# knee ups
No push jerks for me. Warmed up to 165# but shoulder still balky
WOD –
6:10…i think…w/ 95# strict press.
175#
7:08 135#
135# / < 8:00 75# TTBA/Knee ups
Able to link together TTB/KU/TTB/KU for the first time
120# / 6:41 90#
105#,
75# V ups
8:05 or 50?
5:40ish 65#/vup
No 3×3 (back rehab)
155#
7:40 115#
115# / 7:38 75#
105#
7:17- 75#
115#
8:38 – 95#
225# / 7:30 155# ghd
145# / 10:19 @125#
95/105/95 6:09 65#
Knee Ups
80#
5:02 55#
185#/7:24 @135# w/knee ups
3×3-75#
Workout: 8:22 55# for 15 then 12, 50# for rest. V ups today to save hands:)