NEWS
- LABOR DAY SCHEDULE: Mon 9/7 we will have an abbreviated schedule at both locations
- 7a, 8:15 and 9:30a classes ONLY!
- 10:30a teens – Wayland only
- FRI WOD Recording: Here
WOD
“Take You Dancing”
3 Rounds
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
Weight: 50/35
3 Rounds
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
Weight: 35/20
3 Rounds
8 Man Makers
24 Dumbbell Squats
Rest 3 Minutes
3 Rounds
16 Dumbbell Snatch
24 Dumbbell Squats
8 Man Makers
24 Dumbbell Squats
Rest 3 Minutes
3 Rounds
16 Dumbbell Snatch
24 Dumbbell Squats
Weight: 25/15
WOD GUIDANCE & GOALS
With your dumbbells, complete the man makers in :60-:90 and the 24 lunges (dbs held on your shoulders) in :60. Target 8 minutes for the first couplet. The second couplet only requires 1 dumbbell. The snatches are alternating and will take around :60. The overhead lunges (you choose which arm) are alternating as well and will take around the same amount of time. Target 8 minutes.
Post Times to Comments.
12:55, 7:19 MAx
12:37 15# / 8:55 25# MA
13:39/7:21 40# (24:02)
Oof, thank god I don’t have 50’s in Maine
MAx
11:32 (push-ups & rows on knees)
8:37 (I think? My time math is always questionable – may be 7:37?)
8:54
6 modified “man makers”
6 BO row
24 DL
2/20#
6:13
24 DB snatch
12 SDLHP
20#
100 sit-ups for time
300/1500✅
14:43 / 8ish (no idea, math)
MAx
14:40 @30# / 13:18 @50#
rough
A struggle 15:00/11:30? 20•2 DBs. 8 MMs/round. The rest were ok just slow.
10:50/4;?? MAx
10:31 15#/ 9:55 30#