NEWS
- WED WOD Recording: Here
- THANKSGIVING WEEK SCHEDULE: Changes will be reflected through the Triib app.
- WAYLAND:
- Mon+Tue – No Changes
- Wed – 5:30a, 6:45a, 8a, 9:15a, Teens 3:45p, 4:45p, No 6p
- Thu – 7a, 8:15a, 9:30a, 10:30 Beer Mile
- Fri – 7a, 8:15a, 9:30a
- Sat + Sun – No Changes
- ACTON
- Mon+Tue – No Changes
- Wed – 6a, 7:15a, 8:30a + 4:45p
- Thu – 7:15a + 8:30a, 9:30a Beer Mile
- Fri – 7:15a + 8:30a
- Sat + Sun – No Changes
- WAYLAND:
WOD
“Making History”
On the 4 Minute for 4 Rounds
15/10 Calorie Bike
100 Meter Run
20 Sit Ups
15 Ground to Overhead
*do the 2nd and 4th round in reverse
Weight: 45/25
On the 4 Minute for 4 Rounds
12/8 Calorie Bike
100 Meter Run
20 Sit Ups
15 Ground to Overhead
*do the 2nd and 4th round in reverse
Weight: 45/25
On the 4 Minute for 4 Rounds
10/6 Calorie Bike
100 Meter Run
20 Sit Ups
15 Ground to Overhead
*do the 2nd and 4th round in reverse
Weight: 25/15
WOD GUIDANCE & GOALS
Bike the designated amount of calories in about 1 min, run 100m in :30, 20 sit ups in :40-:60 and 15 ground to overhead in :30-:45. Move as fast as possible so you have around 1 minute of rest before the next round. The second and fourth round go in reverse order, so start with the ground to overheads and move to the sit ups, etc,. Target 3 min per interval.
Post Intervals to Comments.
HOME WOD
On the 4 Minute for 4 Rounds
10 Flights
100 Meter Run
20 Sit Ups
15 In + Outs
*do the 2nd and 4th round in reverse
ENDURANCE
Rest
2:47 / 2:38 / 2:59 / 2:49 MCx
3:06, 3:12., 3:06, 3:13 MCX
2:55 / 2:57 / 3:04 / 3:53 MCx
Last round 2:53
3:10/3:19/3:17/3:30 10 cals, 15# plate
3:03/3:01/2:56/2:55
15 cal row/25# plate
2:29/2:30/2:34/2:38 MCx
2:43/ 2:46/ 2:45/ 2:50 MVx
2:42 / 2:39 / 2:51 / 2;46 MCx
3:18/3:16/3:14/3:07 25#, 150m row instead of run, 15c bike
2:34/2:36/2:58/2:52 MCx
2:57/ 2:49/ 2:37/ 2;42MCx
2:58 / :54 / : 58 / :45 MCx
2:35 / 2:48 / 2:59 / 2:44 mcx
2:20/36/44/50. MCx
2:21, 2:18, 2:14, 2:11
Mods for hurt hamstring:
200m run
15 35# KBS
MA – 4:38 25# 4 flts stairs, 4:00/3:40/4:00 25# 2 flts stairs
200m run rds 1-3, 100m run rd 4
25#
3:09/:15/:22/:04
2:55/2:50/2:52/2:55. MCx
3:05/2:50/2:52/2:57 MCx
2:49/2:49/2/59/2:45
25# plate 12 calories
Nice to be back!!
2:22 (that’s adding :10 for not running to cones)
2:23
2:24
2:23
Row
MCx
2:28/2:35/2:42/2:40
3:09 / 3:13 / 3:15 / 3:37
35#, 10 cal
3:05-3:43 10cals
3:01/3:09/3:09/3:03 mcx
2:36 / 2:46 / 2:29 / 2:30 MC – row
2:30/ 2:29/ 2:45/ 2:39
MCx
MCx- (25#}
3:45, 3:32, 3:30, 3:28
2:30 / 2:42 / 3:00 / 3:02 mcx
2:58/2:56/2:58/3:07
FROZE to death last round.