NEWS
- INDOOR/OUTDOOR WOD SCHEDULE
- Mon – Indoor
- Tue – Indoor
- Wed – Indoor
- Thu – Outdoor
- Fri – Indoor
- Sat + Sun – Outdoor
- 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
“Dumbbell Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Power Clean
Deadlift
Floor Press
Hang Power Clean
Weights: 50/35
10-9-8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Power Clean
Deadlift
Floor Press
Hang Power Clean
Weights: 35/20
8-7-6-5-4-3-2-1
Deadlift
Floor Press
Hang Power Clean
Deadlift
Floor Press
Hang Power Clean
Weights: 25/15
WOD GUIDANCE & GOALS
Choose dumbbells that feel heavy. Today’s focus is more about strength than metcon. The deadlifts will the easiest lift. Break the floor press and hang cleans in half. Target 12 Minutes.
Post Time to Comments.
HOME WOD
10-9-8-7-6-5-4-3-2-1
Glute Bridge
Push Up
Tuck Jump
ENDURANCE
5 x
100m sprint, walk 100m
200m run, walk 100m
300m run, walk 100m
400m run, walk 100m
7:48 MAx 20#
10:48 25#
11:50 MAx 20# – left side only for floor press after the 4th round
7:42 MCx
10:42 85# bb
8:10 MCx
Tip of the day – use a whiteboard for this WOD. Pretty certain I did the round of 7 twice.
7:30 MAx 25#
#25 – 7:21
7:22 25#
7:24 25#
10:50 MC
6:33 mcx
8:28 45#
8:46 MAx
9:52 30#/db hang squat clean
15:43 @ 45#
grip strength was my limiting factor today 🙁
10:01 MCx
Home WOD: 10-9-8-7-6-5-4-3-2-1
Glute Bridges
Push-ups
Tuck Jumps
9:10
9:32, 30#
8:24 25#
11:44, Mcx
MAx 2×20# 23;05
8:13 MAx
cashout same rep scheme
db sit-up
db glute bridge
db russ twist
20#
9:20- 25#
11:26 25# DB
8:48 with 25’s
Sharon: MAx- YES! 8:28
Ryan- MAx 7:17
8:35 @ MAx
10:57 @ 45#
MAx — it went pretty fast. I may have missed some reps 🤷🏻
Used a whiteboard and still messed it up. Need a judge next time.
7:19 30#, 65# barbell for bench
7:47 MCx
Used a bench
7:23 at an attempt to mcx but no way was my count right. all over the board trying to figure out my next round and movement. bill was right… shoulda marked a whiteboard.
8:00, 25#
11:13 MAx
9:02 20# DL + 10# FP/HPC
9:57 MCx
9:03 MAx 20# /12#