NEWS
- TUE 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
“Narrow Road”
5 Rounds
30 Double Unders
10 Dumbbell Thrusters
5 Bar Muscle Ups
10 Dumbbell Thrusters
30 Double Unders
Weight: 50/35
5 Rounds
12 Attempts
10 Dumbbell Thrusters
5 Chest to Bar Pull Ups
10 Dumbbell Thrusters
12 Attempts
Weight: 35/20
5 Rounds
45 Single Unders
10 Dumbbell Thrusters
10 Ring Rows
10 Dumbbell Thrusters
45 Single Unders
Weight: 25/15
WOD GUIDANCE & GOALS
Complete the dubs/singles in :30-:45. The dumbbell thrusters should be unbroken but get heavy at rep six. Do bar muscle ups/pull ups as fast singles, 3/2 or unbroken. Take a deep breath before the thrusters so you can do them unbroken. And same thing before the last set of jump rope. The last set of dubs/singles from one round runs right into the first set of dubs/singles for the next round. Target 18 minutes.
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HOME WOD
5 Rounds
30 Jumping Jacks
10 Lunges
5 Sit to Stands
10 Lunges
30 Jumping Jacks
ENDURANCE
2 Rounds
1k run, rest 2.5 min
800m run, rest 2 min
600m run, rest :90
400m run, rest :60
200m run, rest 3 min
19:45 20# 5 CTB
21:40 4 rds of mcx
17:24. 25# and CTB
19:28 (4 Rounds / MCx)
MC w/black band spu, 20#
21:02
22:20 MCx 35#
19:02 20#, 2 band bmu
21:50
15 Dubs
15# Thrusters
3 Banded Bar Muscle Ups!!
16:58, 25#, 3 bmu
17:12 singles / 35# / kPU
18:27 mc – 35# dumbbells
tried to work more, rest less
20 min 4+ 40 35#, 20 DUs, C2B
30:31, 35#, pull ups, 3 rounds of du attempts and 2 rounds of singles. Screw you dubs #whydidyouleavemedubs
18;49- 20#/CTB
21:40 20# (half thrusters, half push press), strict pull ups with blue band
23:45 30# / SUs / banded BMU
25::08 55# BB thrusters x 1, 35# BB x 4 (shoulder). 12 SUSUDUs x 10. 5 RBPU/CtBs x 5
MV modified-45 singles, 6 Db thrusters 2×20#, 10 Db renegade rows 2×20#, 6 Db thrusters 2×20#, 45 singles 21:38
2.5 mi hike
22:35 MVx + 3 BBMUA
first banded bar muscle ups!
22:17 @ 20#, 1 rd single unders, pull ups
18:54 DB 15#, blk band mostly kipping pullups
Ryan: 16:26 SUs, 12#, red band strict
14:53
12DU att, 25#, 5 C2B
21:45
4 rds 50#, strict PUs, j jacks
Last 3 rds did 5 thrusters and 5 push press