NEWS

  • WED WOD Recording: Here
  • COMMUNITY OUTREACH: Details HERE
    • Gordon Shelter Donations – Due by Wed 12/9. Decorating Thu 12/10 at 11am
    • Maynard Food Pantry – Donations 12/14-12/19. Assemble Baskets 12/19

WOD

“Set Me Free”

METCON

EMOM 15
1 – 15/10 Calorie Bike
2 – 20 Goblet Squats
3 – 20 Kettlebell Swings
Rest 1 Min
EMOM 15
1 – 15/10 Calorie Bike
2 – 20 Kettlebell Lunges
3 – 20 Kettlebell Push Press
Weight: 53/35

MASTERS

EMOM 15
1 – 12/8 Calorie Bike
2 – 15 Goblet Squats
3 – 15 Kettlebell Swings
Rest 1 Min
EMOM 15
1 – 12/8 Calorie Bike
2 – 15 Kettlebell Lunges
3 – 15 Kettlebell Push Press
Weight: 35/26

MOVE

EMOM 15
1 – 9/6 Calorie Bike
2 – 15 Goblet Squats
3 – 15 Kettlebell Swings
Rest 1 Min
EMOM 15
1 – 9/6 Calorie Bike
2 – 15 Kettlebell Lunges
3 – 15 Kettlebell Push Press
Weight: 26/18

WOD GUIDANCE & GOALS
For both EMOMs, complete the designated amount of work within each minute. The goblet squats and kettlebell swings will take :40-:50, scales reps to fit the time domain. For the second EMOM, the lunges will take :40-:50 and the 1-arm push press (10 per side) will take :30-:40.  This is going to get VERY SPICY!

Post Weight + Scaling to Comments.

HOME WOD

EMOM 15
1 – 200 Meter Run
2 – 30 Squats
3 – 30 Sit Ups
Rest 1 Min
EMOM 15
1 – 200 Meter Run
2 – 30 Lunges
3 – 20 Push Ups

ENDURANCE

10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.