NEWS
TODAY:
- Wayland: 7a, 8:15a, 9:30a + 10:45a
- Acton: 7a + 8:15a
TOMORROW
- Both Locations Closed
WOD
“12 Days”
1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlift
5 – Burpees
6 – Box Jumps
7 – Dips on Box
8 – Sit Ups
9 – Pull Ups
10 – Calorie Bike
11 – Shoulder Taps
12 – Oz Beer OR Sit to Stands
2 – Front Squats
3 – Hang Power Clean
4 – Deadlift
5 – Burpees
6 – Box Jumps
7 – Dips on Box
8 – Sit Ups
9 – Pull Ups
10 – Calorie Bike
11 – Shoulder Taps
12 – Oz Beer OR Sit to Stands
Weights: 135/95, 24/20
1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlift
5 – Burpees
6 – Step Ups
7 – Dips on Box
8 – Sit Ups
9 – Banded Pull Ups
10 – Calorie Bike
11 – Shoulder Taps
12 – Oz Beer OR Sit to Stands
2 – Front Squats
3 – Hang Power Clean
4 – Deadlift
5 – Burpees
6 – Step Ups
7 – Dips on Box
8 – Sit Ups
9 – Banded Pull Ups
10 – Calorie Bike
11 – Shoulder Taps
12 – Oz Beer OR Sit to Stands
Weights: 115/75, 24/20
1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlift
5 – Burpees
6 – Step Up
7 – Dips on Box
8 – Sit Ups
9 – Bent Over Row
10 – Calorie Bike
11 – Plank Taps
12 – Oz Beer OR Sit to Stands
2 – Front Squats
3 – Hang Power Clean
4 – Deadlift
5 – Burpees
6 – Step Up
7 – Dips on Box
8 – Sit Ups
9 – Bent Over Row
10 – Calorie Bike
11 – Plank Taps
12 – Oz Beer OR Sit to Stands
Weights: 95/65, 20″
WOD GUIDANCE & GOALS
Have Fun!!
Post Time to Comments.
21:44 MVx
26:11 75# ski hand assist on sit to stands
27:14 135#, 5 strict pull-ups, 10 cal row
28:07 MAx
Black band SPU/row/assisted STS
115#
25:00ish. – lots of fun !!
Merry Christmas 🎄🎁🎅
Merry Xmas, so happy for Zoom!!!
24:02 MCx (bent over row for pu, row for bike)
22:46 MAx row/burpees instead of s2s
Oh everything was MCx movements
23:15 MAx
35# db glute bridges for DL’s (hammy injury)
So fun! Merry Christmas everyone! 🎄🎅🏻
A good one. 75#, 24” step ups, RBPUs. Got through the PUs on the 12th day.. Enjoy a peaceful day all.
30:43
95#, Pull-ups, row, HSPU and a High Noon
Happy Holidays everyone!
24:58 ish 65#/row/bent ovr row/stp ups
29:54- 80#/ taps on box
Drinking in a workout is hard 😂
24:03 MCx with 65#/blue band pull-ups 5-6 strict rest kipping/row
So fun! Merry Christmas! 🎄
24:3? MVx
MV 65#, 18” step ups, banded pull ups, 3 flts stairs, 3” mat assist sit to stands 43:20
24:?? 115#
20:20 🙂
35# DBs, S2S for burpees, Rows for pu, Tricep extensions for Dips
25:18
70#, 35# BO rows, Shoulder taps against wall, assisted S2S