NEWS

  • FRI 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

WOD

“Superwoman”

METCON

5 Rounds
5 Dumbbell Thrusters
10 Toes to Bar
15 Box Jumps
Rest 3 Minutes
5 Rounds
5 Dumbbell Clean + Jerks
10 Dumbbell Squats
15 Box Dips

Weight: 50/35
Height: 24/20

MASTERS

5 Rounds
5 Dumbbell Thrusters
10 Knee Ups
15 Step Ups
Rest 3 Minutes
5 Rounds
5 Dumbbell Clean + Jerks
10 Dumbbell Squats
15 Box Dips

Weight: 35/20
Height: 24/20

MOVE

5 Rounds
5 Dumbbell Thrusters
10 Leg Lifts
15 Step Ups
Rest 3 Minutes
5 Rounds
5 Dumbbell Clean + Jerks
10 Dumbbell Squats
15 Box Dips

Weight: 25/15
Height: 20

WOD GUIDANCE & GOALS
For both triplets, you’ll be using 2 dumbbells . Do the five thrusters unbroken for all 5 rounds. The toes to bar, try to do unbroken as long as possible then sets of 5/5. Keep a steady, continuous pace on the box jumps, catching your breath on the step down. Target 10 minutes for the first triplet. Rest 3 minutes before the next triplet. Use two dumbbell for the clean and jerks, again all five rounds do the 5 reps unbroken. The squats are with both dumbbells held in the rack position. The squats should be unbroken every round. The dips break into 10/5 or 5/5/5, and use as your “rest”. Target 10 minutes. This workout (including reset) will take around 23 minutes.

Post Total Time to Comments.

HOME WOD

5 Rounds
5 Lunge+Lunge+Squat
10 V-Ups
15 Box Jumps
Rest 3 Minutes
5 Rounds
5 Burpees
20 Squats
15 Box Dips

ENDURANCE

Rest