NEWS

  • WED 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:
      • THANKSGIVING – 7a, 8:15a, 9:30a, 10:30 Beer Mile
      • TOMORROW – 7a, 8:15a, 9:30a
      • Sat + Sun – No Changes
    • ACTON
      • THANKSGIVING – 7:15a + 8:30a, 9:30a Beer Mile
      • TOMORROW – 7:15a + 8:30a
      • Sat + Sun – No Changes

WOD

“Stuffed…Kinda”

METCON

2 Rounds
800 Meter Run
40 Pull Ups
30 Lunges
20 Kettlebell Swings
30 Kettlebell Deadlifts
40 Push Ups
800 Meter Run

Weights: 53/35

MASTERS

2 Rounds
600 Meter Run
30 Banded Pull Ups
20 Lunges
10 Kettlebell Swings
20 Kettlebell Deadlifts
30 Push Ups
600 Meter Run

Weights: 35/26

MOVE

2 Rounds
400 Meter Run
30 Bent Over Rows
20 Lunges
10 Kettlebell Swings
20 Kettlebell Deadlifts
30 Knee Push Ups
400 Meter Run

Weights: 26/18

WOD GUIDANCE & GOALS
The first run is at a moderate, finishing around 4 minutes. Pull ups/bent over rows, start by breaking into sets of 10, taking small breaks, then sets of five. Move on from pull ups at the 4 minute mark. The lunges are where you’ll catch your breath. Alternate legs for a total of 30 reps. The kettlbell swings should be unbroken (if you were fresh), or broken into 10/10. The kettlebell deadlifts are with the same weight at the swings. Break into 15/15 or 20/10. The push ups, start with a bigger set then chip away with sets of 3-5. Move on from push ups after 4 minutes. The last run of round 1, goes right into the first run of the second round. The middle run should take 10 minutes or less. Scale to meet this time domain. The second round, try to stick with the same sets as round 1. Push the last run. The target is 36 minutes with a 40 minute cap.

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HOME WOD

2 Rounds
800 Meter Run
40 Plank Shoulder Taps
30 Lunges
20 Jumping Good Mornings
30 Glute Bridge
40 Push Ups
800 Meter Run

ENDURANCE

Rest