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
30-20-10
Toes to Bar
Kettlebell Lunges
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
Handstand Walk Practice
10 Minutes of
20 Shoulder Taps
10 Side Steps
20 Plate Climbers
METCON
30-20-10
Knee Ups
Kettlebell Lunges
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
Handstand Walk Practice
10 Minutes of
20 Shoulder Taps
10 Side Steps
20 Plate Climbers
METCON
30-20-10
V-Ups
Kettlebell Lunges
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
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.
Post Time to Comments.
HOME WOD
METCON
30-20-10
V-Ups
Lunges (L+R=1)
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
Handstand Walk Practice
10 Minutes of
20 Shoulder Taps
10 Side Steps
20 Plate Climbers
ENDURANCE
5K
6:43 TTB:/ku
4:57
53# kb
5:30 mcx
6:13 MCx
6:37 MAx but with alternating t2b/ku
7:04 MCx
6:14 MAx
9:58 MCx
First time MCx under target time, and first time kicking up and holding on the wall.
5:47 mcx
8:32 MC- 1st round: 10 TTB then 20 alternating KU/TTB
6:32 MCx
7:01 Mcx
7:03
alternating t2b/ku
35#
4:33 mcx
5:36 mcx
6:39 MCx
8:52 half T2B half KUs / 53#
6:18, V ups, lunges 10# DB
6:20
35# kb
Knee-ups
7:38 TTB/KU #20 db
6:34 MCx
6:43*
8:41 a melange of TtBs, TtBAs and KUs. 35# 🐄🔔
6:36 MCx
Happy birthday Alex!!
7:00 mcx
10.10 mcx
4:13 v-ups 35#
4:36 vups/53#
6:45? MAx V-ups/26#
6:33 MVx 26#
Home wod with Alex because out of town:
35 cal row
35 kettle bell swings @35#
35 sit ups
35 goblet squat @35#
35 push ups
35 double unders
35 weighted glute bridges @35#
35 box jumps
Can you tell how old I turned? 😒