NEWS
- WELLNESS CHALLENGE: Ends TOMORROW, Tue 11/24. Be sure to update Triib!
- COMMUNITY OUTREACH: Details HERE
- Barbieri School Gift Cards – Due by Sun 11/29
- Gordon Shelter Donations – Due by Wed 12/9
- Maynard Food Pantry – Donations 12/14-12/19
- THANKSGIVING WEEK SCHEDULE: Changes will be reflected through the Triib app.
- WAYLAND:
- Today+Tomorrow – 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
- Today + Tomorrow – 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
“Prisoner”
250/200 Meter Row
20 Pistols
15 Toes to Bar
10 Strict Handstand Push Ups
5 Bar Muscle Ups
AMRAP 20
250/200 Meter Row
20 Assisted Pistols
15 Knee Ups
10 Abmat Handstand Push Ups
5 Chest to Bar Pull Ups
AMRAP 20
250/200 Meter Row
20 Squats
15 Leg Lifts
10 Dumbbell Press
5 Banded Strict Pull Ups
WOD GUIDANCE & GOALS
Having a set amount of time for a workout, is a great opportunity to practice new or high skilled movements. If you’ve been toying with doing pistols, banded bar muscle ups, or abmat handstand push ups, today is the day to try them! The row will take around :60. Alternate legs on the pistols, getting 10 per side. To modify the pistol sit to a medball, hold a post or band, or put your heel on a plate. Do toes to bar in 5/5/5 or 10/5. If you’re attempting toes to bar for the first time, cut the reps in half. Handstands are strict which means attack them in calculated small sets so you don’t go until failure. Do sets of 3-5 with :05-:10 breaks between. And for the bar muscle ups, if you have chest to bar pull ups, grab a band or box and try bar muscle ups. If you have pull ups but want to try chest to bars, try them one rep at a time. If you’ve never done a pull up, do strict with a band today! Target 4-5 rounds. If you’re trying new movements, target 3 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
250/200 Meter Run
20 Pistols
15 V-Ups
10 Push Ups
5 Sit to Stands
ENDURANCE
8 Rounds
3 min at 60% max heart rate
1 min at 90% max heart rate
1 min at 35% max heart rate
3+209 ball, 1/2 ku, 2 ab mats
3+281 MCx* (pistol on left leg, pistol to bench on right leg)
5 rounds
MCX
Holy arm pump!
4 rds + 200m, leg-lifts, HSPU to 1 abmat, strict pull-ups
& assisted pistols (TRX)
3 + 125 w/ 2 am
3 rounds
Closed toe squats/TTB/2abmats/SPU – Black band for reps 3-5 on first 2 rounds
2+296 hspu (first 7 to floor, rest 1 abmat)
3 + 251 mcx
Mods all over the place (hamstring):
9 cals, bike
20 closed toe squats
15 v-ups
10 hspu’s, 2 ab mats
5 c2b’s
5+4
4+204
1 abmat for hspu, 5 strict pull ups (bar for muscle ups is outside…in the rain)
3+232
pistols on box, t2b/ku, hspu from box, 5 strict pu with band
3-5 at time, finished BMU after
250m row
20 pistols
15 TTB
5 kickup and hold attempts
5 BMU (2 small black bands)
really fun workout!
4+242 mcx
3+bike. Mix and match
3+250
closed-toe squats (knee); c2b; abmat+5# plate
Home wod- 4 flts stairs, pistols-bench assist, vups, pushups, sts-step/mat assist. 3+20
5+220
modified
4 MVx
3+29- purple banded BMU attempts & 1 ab mat
3+210
Almost MCx-3 Purple band BMU
3+235 Pistols to ball with help and other modifications.
4 rounds:
-descending pistols from on top of box
-ku
-2 ab mats
-purple band for kipping PU
3 assisted pistols / TTB / 2ab mat SHPU / BBMU – green
3+245
pistols w/ pole assist,
hspu w/ abmat & lg. plate,
purple band strict pullups
3+120 – MC 2 ab mat, thin black bbmu & attempts
Which way to the beach after that arm pump?
3.5 rounds
250 Meter Row
20 BB Assisted Pistols
5 TtB and 10 Knee Ups
10 Dumbbell Press 30#
5 Pull Ups kipping-ish
2+244
1 abmat + 5# plate HSPU
3x 1 red band 1 black band BMU, 2x box jumping BMU each round
4 – supported pistols, leg ups, box pikes, pull ups no band
4+235 toes to dumbbell, assisted pistols, sts
So done working out at home 😩
3 assisted pistols, 1ab, strict pull ups