NEWS

  • WAYLAND:
    • Wed 11/11 – Teen class will be 10:30am instead of 3:45p
  • INDOOR/OUTDOOR SCHEDULE
    • Mon – Indoor
    • Tue – Outdoor
    • Wed- Outdoor
    • Thu – Indoor
    • Fri – Indoor
    • Sat + Sun – TBD

WOD

“Let’s Groove”

METCON

METCON
30-20-10
Toes to Bar
Kettlebell Lunges
Weight: 53/35
SKILL
Handstand Walk Practice
10 Minutes of
20 Shoulder Taps
10 Side Steps
20 Plate Climbers

MASTERS

METCON
30-20-10
Knee Ups
Kettlebell Lunges
Weight: 35/26
SKILL
Handstand Walk Practice
10 Minutes of
20 Shoulder Taps
10 Side Steps
20 Plate Climbers

MOVE

METCON
30-20-10
V-Ups
Kettlebell Lunges
Weight: 26/18
SKILL
Handstand Walk Practice
10 Minutes of
20 Shoulder Taps
10 Side Steps
20 Plate Climbers

WOD GUIDANCE & GOALS
Start with a big set of toes to bar/knee ups, then chip away with smaller sets or even singles. The set of 30 will take around :90. The lunges are with 1 kettlebell, held in the front rack position, and every lunge counts as a rep (left = 1, right = 2). Choose a weight for the lunges that you can do do for at least half the reps before having to break. The first set of lunges will take around :90. The second set on reps at the rig and the lunges will both take around :60, and the last sets around :30 each. Target sub 10 minutes.

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HOME WOD

METCON
30-20-10
V-Ups
Lunges (L+R=1)
SKILL
Handstand Walk Practice
10 Minutes of
20 Shoulder Taps
10 Side Steps
20 Plate Climbers

ENDURANCE

5K