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”
10-9-8-7-6-5-4-3-2-1
Knees to Elbow
Russian Kettlebell Swings
200 Meter Run
Knees to Elbow
Russian Kettlebell Swings
200 Meter Run
Weight: 70/53
10-9-8-7-6-5-4-3-2-1
Knees Ups
Russian Kettlebell Swings
200 Meter Run
Knees Ups
Russian Kettlebell Swings
200 Meter Run
Weight: 53/35
10-9-8-7-6-5-4-3-2-1
Tuck Ups
Russian Kettlebell Swings
250/200 Meter Row
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.
Post Time to Comments.
HOME WOD
10-9-8-7-6-5-4-3-2-1
Tuck Ups
Mountain Climbers (per side)
200 Meter Run
Tuck Ups
Mountain Climbers (per side)
200 Meter Run
ENDURANCE
30 min clock
:30 sprint, :60 easy, :90 run
17:50 MCx
MCx 24:38
18:35 MVx with 250 m row
18:01 mcx
jack and dawn pulling/pushing me on those runs!!!!
17:34 55#. Run. Knees to elbow
17:52 Tuck-ups, 70# KBS, 250m Row
21:28
let’s call it knees towards elbows , 200m row, 53#
21:51 MCx but row
18:00 knees to elbow/53#/250m row
20:10 MCx
I’m pretty sure my knees didn’t touch my elbows EVERY time.
And I mistakenly did 10 KBS every time until after round 7. Dummy 🙄
18:01/53#
Couldn’t catch Dawn
Great run with Rap!
Jack… think you time was a bit faster. Got me by 5 or so seconds!
It’s Christmas 🤷♂️
14:48. Tuck Ups, #53 KB, 200m row
17:30 ish row
MA – 35#, 4 flts stairs 23:40
17:49 knees up
15:12
Tuck ups
16:57 (tucks, 35#, row)
24:31- 44#
19:19
53#
Knee-Ups
Row
22:55 TtE/TtEAs/many reverse grip; 53#🐄🔔, 12 cal bike. Good one.
23:10 MCx