NEWS

SCHEDULE TODAY:

  • Wayland: 8a, 9:15a, 10:30a
  • Acton: 7a + 8:15a

WOD

“Afterglow”

METCON

4 Rounds
21 Calorie Row
18 Plate Ground to Overhead
15 Plated Overhead Squats
12 Plated Overhead Lunges – total
9 Sit to Stands
Rest 1 Minute
Weight: 45/25

MASTERS

4 Rounds
18 Calorie Row
18 Plate Ground to Overhead
15 Plated Overhead Squats
12 Plated Overhead Lunges – total
9 Sit to Stands
Rest 1 Minute
Weight: 35/15

MOVE

4 Rounds
15 Calorie Row
15 Plate Ground to Overhead
12 Plated Overhead Squats
9 Plated Overhead Lunges – total
6 Sit to Stands
Rest 1 Minute
Weight: 15/10

WOD GUIDANCE & GOALS
Move through the chipper as fast as possible then take one minute of rest. The row will take :60-:90, and the plated ground to overhead try to complete in :60. Do the gtoh unbroken every round, and at least 10 of the overhead squats before taking a break. The overhead squats will take around :30-:45. The lunges are 12 total reps (6 per side, alternate legs), complete them in :30, and then 9 sit to stands. The sit to stands will take :30-:45. Target 4 minutes per round.

Post Intervals to Comments.

HOME WOD

4 Rounds
300 Meter Run
18 Jumping Good Mornings
15 Squats
12 Lunges
9 Sit to Stands
Rest 1 Minute

ENDURANCE

10 x 400m on the 4 min