NEWS

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

WOD

“Lento”

METCON

AMRAP 12
12/9 Calorie Bike
12 Jerks
Rest 3 Min
AMRAP 12
12/9 Calorie Bike
12 Sumo Deadlift High Pull
Rest 3 Min
AMRAP 2
Pull Ups
 
Weight: 135/95

MASTERS

AMRAP 12
12/9 Calorie Bike
12 Jerks
Rest 3 Min
AMRAP 12
12/9 Calorie Bike
12 Sumo Deadlift High Pull
Rest 3 Min
AMRAP 2
Banded Pull Ups

Weight: 115/75

MOVE

AMRAP 12
10/7 Calorie Bike
12 Jerks
Rest 3 Min
AMRAP 12
10/7 Calorie Bike
12 Sumo Deadlift High Pull
Rest 3 Min
AMRAP 2
Bent Over Rows

Weight: 75/55

WOD GUIDANCE & GOALS
Complete the bike calories in less than :60. Choose a weight for the jerk and the sumo deadlift high pulls that you can do for at least 6 reps before having to rest. Target 6+ rounds for both AMRAPs. For the final AMRAP 2, do a big set of kipping pull ups (or strict, banded or bent over rows), then chip away with smaller sets and short breaks.

Post Rounds/Reps to Comments.

HOME WOD

AMRAP 12
6 Flights
12 Push Ups
Rest 3 Min
AMRAP 12
6 Flights
24 Bicycle Sit Ups
Rest 3 Min
AMRAP 2
Air Squats

ENDURANCE

3 rounds
5 min run, 2 min jog