NEWS
- MON WOD Recording: Here
- ACTON TEEN CLASSES: Teen classes are coming to our Acton location Tuesdays and Fridays at 3:30pm. Classes start Tuesday, October 6th. Contact Erica if your teen is interested!
WOD
“Untitled”
21-15-9
Bike Cals
Deadlift
~ Rest 3 Minutes ~
21-15-9
Bike Cals
Russian Kettlebell Swing
Barbell: 225/155
KB: 70/53
21-15-9
Bike Cals
Deadlift
~ Rest 3 Minutes ~
21-15-9
Bike Cals
Russian Kettlebell Swing
Barbell: 185/135
KB: 53/35
15-12-9
Bike Cals
Deadlift
~ Rest 3 Minutes ~
15-12-9
Bike Cals
Russian Kettlebell Swing
Barbell: 135/95
KB: 35/26
WOD GUIDANCE & GOALS
Choose a weight for the deadlifts and the kettlebell swings that you can do for 10 reps then have to break. They should feel moderately heavy. Aim to complete the the 21 cals in less than 2:00, the 15 cals in less than :90 and the 9 cals in less than :60, for both workouts. Target 10 minutes for the first workout and 8 for the second.
Post Times to Comments.
HOME WOD
2 Rounds
12-9-6
Flights of Stairs
21-15-9
Jumping Good Mornings
ENDURANCE
Rest
6:10 / 5:41 MCx
7:45 125#, 6:44 35#, bike 15, 12, 9
7:48/6:22 MAx 44# kb
6:23/5:26 MAx
9:14 – 30/15/9 row; 145#
6:39 21/15/9 row, 53#
7:20, 6:20. MAx
6:22 @125#, 5:50 @53#
6:11, 7:04, 185#DL, 70#KB
5:52 / 5:39 mcx
7:55 105#, 8:15 35# (15-12-9 for bike)
6:48/5:47 MCx
6:47/6:26 MAx
6:58 for the first one
6:00 / 5:30
145# / 53#
4:38 / 4:07 MAx (row)
6:55/7:58 MCx
MCx Row (30/20/10)
5:17 / 5:00
7:54
105#
7:47
44#
1st post injury wod with no mods! 🥳
Yes girl! Get it!
😘😘
biking = hard
biking with no leg power = horrible
4:00 / 4.17 MCx
Come on. For real? That’s insane.
I think you should be given a 10-cal penalty on the bike….
oops, meant “handicap”, not penalty
6:01/5:08 MAx
Row
6:47 105#|6:00. 35# Row
7:17, 115#
6:58, 44#
8:56 105#
then
6:50 35#
6:50 115# DLs
6:58 53# 🐄🔔
6:14 @ 185#
5:30 @ 53#
6:50 @ 185#
7:05 @ 53#
30-20-10 on rower instead of bike
7:17, 20/10/5 c rower, 85# DL21/15/9
7:12 20/10/5 c row 26# KB , 21/15/9
7:15 / 5:52
135#DL