NEWS

TODAY’S SCHEDULE:

  • Wayland: 5:30a, 6:45a, 8a, 9:15a, 3:45 Teens, 4:45p, NO 6pm
  • Acton: Regular Schedule – 6a, 7:15a, 8:30a, 5:45p

WOD

“Greenlight”

METCON

10-9-8-7-6-5-4-3-2-1
Knees to Elbow
Russian Kettlebell Swings
200 Meter Run
Weight: 70/53

MASTERS

10-9-8-7-6-5-4-3-2-1
Knees Ups
Russian Kettlebell Swings
200 Meter Run
Weight: 53/35

MOVE

10-9-8-7-6-5-4-3-2-1
Tuck Ups
Russian Kettlebell Swings
250/200 Meter Row
Weight: 35/26

WOD GUIDANCE & GOALS
Every set of knees to elbow, do just over half the reps before breaking, take a :10 break, then finish your reps. The kettlebell swings are HEAVY today, but only to eye height. Challenge yourself by using a heavier bell, even if that means having to break the sets in half. The run/row is the “rest” and should at a moderate pace. Target 15 minutes.

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HOME WOD

10-9-8-7-6-5-4-3-2-1
Tuck Ups
Mountain Climbers (per side)
200 Meter Run

ENDURANCE

30 min clock
:30 sprint, :60 easy, :90 run