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
WOD GUIDANCE & GOALS
Complete 10 snatches (10 total with DB, alternate sides) then bike/run/row at a moderate pace (around :60-:75). Continue to go unbroken on the snatches for all 5 rounds and match the same pace on bike/run/row. Record your time after the first 5 rounds (target 8-10 minutes), then rest five minutes before the next workout. The next workout, push your pace on the sit ups and do big sets of double-unders (jumping jacks or timers, 55 single unders or 12 attempts). Like the first workout, record your time to comments (target 8-10 minutes).
Post two times to comments.
httpv://www.youtube.com/watch?v=hOLh6E3mUss
8:05, 15 30#kb swings, 200 meter run, 7:49 15 dubs @home
10:26 Rx / 7:00 Rx
10:59 55#
9:15 rx
11:42 Rx
9:08 Rx
9:57 & 6:47 rx
12:23/7:12
45# / RX
DU feel really good inside.
15/60 miles for july ✅
12:24 Rx
6:35 Rx
200m run oops
10:37 / 6:31 Rx
14:07 rx / 7:43 su
6:38 w/35 dB
5:14 su
7:14******** *sigh* math
13:06, 6:54 rx (dubs felt great!!!)
Congrats Stuart!
8:14 — 12 kbs @ home (30#)
9:50 rx
9:47 rx / 6:52 rx
11:15 Rx
9:38 12 DU att
10:18 45# 200m run
8:20 Rx
8:59 rx
11:29? Rx
dude. your bike is too fast and your dubs are too slow. 🙂
25:39 Rx
10:34 (95#) / 6:24
13:57 45#/ 10:00 DUA
35#bb 200m 24:45 / 55 su 14:19
9:25rx/6:59rx
200m runs on first workout
11:09
65#
200m run
8:13
13 DUA
12:09, 15#,10c row/ 9:19, 55 SU
11:41- 55#/15c bike
8:23 rx
11:22 45#/5:46?? singles
9:55 65# 200m run
6:08 first round 40 dubs then 20dubs
9:30 -> 45# + 200m runs (I think I did 6 rds)
then
5:20 -> timers bc jumprope broke again
9:43 @ 65#
5:59 SU
HOME WOD
DB Snatch 35 / ~ 200m Run 13:16
Sit Ups / 12 SU-SU-DUs broken bad 12:34
Jenna – 8:41 @ 20# DB, row | 8:03 Rx
Alex – 8:54 @ 50# DB, row | 9:03 @ 65 SU/DU combos
Nope – my second wod was 11:03 RX (total 24:44 for both).
Broke in a new rope today!
11:08 95# / 200m run
6:16 20 dubs per rd
1st dubs in a long long time. Not pretty
15:26 55# 2 rnds 15 cal bike 3 rnds run
5:56 SU