NEWS

  • TUE WOD Recording: Here
  • 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 – 5:30a, 6:45a, 8a, 9:15a, Teens 3:45p, 4:45p, No 6p
      • THANKSGIVING – 7a, 8:15a, 9:30a, 10:30 Beer Mile
      • Fri – 7a, 8:15a, 9:30a
      • Sat + Sun – No Changes
    • ACTON
      • TODAY – 6a, 7:15a, 8:30a + 4:45p
      • THANKSGIVING – 7:15a + 8:30a, 9:30a Beer Mile
      • Fri – 7:15a + 8:30a
      • Sat + Sun – No Changes

WOD

Front Squat + “Style”

METCON

STRENGTH
Front Squat 5×3, build
FOR TIME
5 Rounds
30 Sit Ups
10 Calorie Bike

MASTERS

STRENGTH
Front Squat 5×3, build
FOR TIME
5 Rounds
30 Sit Ups
10 Calorie Bike

MOVE

STRENGTH
Front Squat 5×3, build
METCON
5 Rounds
20 Sit Ups
7 Calorie Bike

WOD GUIDANCE & GOALS
Coaches will help you build to 75% of your 1 rep max and you’ll build by 5% every set. Barbells will be taken from the floor, so your clean will be your limiting factor. The metcon, try finishing the sets of sit ups in :60-:75 and bike in :60. Target 10 minutes.

Post Weight + Time to Comments.

HOME WOD

STRENGTH
Tabata Jumping Squats
METCON
5 Rounds
30 Sit Ups
100 Meter Run

ENDURANCE

20 x 20m hill sprint, walk down