NEWS
SCHEDULE TODAY:
- Wayland: 8a, 9:15a, 10:30a
- Acton: 7a + 8:15a
WOD
“Afterglow”
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
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
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
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
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
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
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
18c/25#/all overhead
4:54/4:40/4:55/4:41
3:41 / 4:03 / 4:29 / 4:26 – MCx
5:14, 5:09, 5:10, 4:58 assisted sit to stands
Max with 21 row
3:56/4:10/4:18/4:20
35# – held plate for OHS
Sit2stand – 10# plate
4:05-4:10:-4:15- 4:10
4:10/4:25/4:18/4:22 MCx bike
3:36/4:03/4:00/3:47
12 cal bike/25# plate- no OH on FS/assisted STS
MCx w plate holds in front
3:33/ 3:33/ 3:36/ 3:42
21 cal, 25# plate (15# OHS, 10# StS)
5:35/5:44/5;50/5:44
MCx our time got screwed up. That’s was not easy
MAx 3:44, 3:58, 4:05. 4:09
4.26 mi walk
22:31 McX
MAx 4:23/4:54/4:48/5:26