NEWS

  • NIGHT CLASSES:
    • WAYLAND: M-Thu 5:30p, Fri 4:45p
    • ACTON: M-Thu 5:45p, Fri 4:45p
    • ZOOM: 5:30p
  • INDOOR WORKOUTS: Begin this week! Please see all protocols HERE

WOD

“Show Yourself”
40-30-20
Hang Squat Clean + Jerks (75/55)
Push Up

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Home WOD
40-30-20
Dumbbell Hang Squat Clean + Jerks (50/35)
Push Up

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WOD Guidance & Goals:
Choose a weight for the hang squat clean and jerks that you can cycle for 15 unbroken reps before having to rest. Break the set of 40 reps into 15/15/10. The set of 30 into 10/10/10 and the set of 20 into 10/10. The push ups will give your grip and pulling strength a break. To manage the push ups and not hit failure, do sets of 5-10. If you’re at home, using a dumbbell, alternate sides for the hang squat clean and jerks for a total of 40-30-20 reps. Target 12-15 minutes. 

ENDURANCE

4 rounds
400 meters moderate
200 meters fast
200 meter recovery