NEWS

  • TOMORROW’S SCHEDULE
    • WAYLAND: 6a, 7:15a, 8:30a, 3:45 Teens, 4:45p
    • ACTON: Regular Schedule

WOD

“RNG”

METCON

100-80-60-40-20
Single Unders
50-40-30-20-10
Kettlebell Swings
25-20-15-10-5
Medball Sit Ups
10-8-6-4-2
Calorie Bike

Weight: 53/35

MASTERS

100-80-60-40-20
Single Unders
50-40-30-20-10
Kettlebell Swings
25-20-15-10-5
Medball Sit Ups
10-8-6-4-2
Calorie Bike

Weight: 35/26

MOVE

100-80-60-40-20
Single Unders
50-40-30-20-10
Kettlebell Swings
25-20-15-10-5
Medball Sit Ups
10-8-6-4-2
Calorie Bike

Weight: 26/18

WOD GUIDANCE & GOALS
YES, Single Unders!! Do the single unders in big sets, and the kettlebell swings in two sets to save your grip. The first set try to get more than half of the reps before resting. The medball sit ups will be done OVER the medball. You’ll lie down with your back ON the medball and then sit up. This movement mimics a GHD sit up which is a greater range of motion and very potent! The calorie bike will be anywhere between :30-:75. Target 20 minutes.

Post Time to Comments.

HOME WOD

100-80-60-40-20
Jumping Jacks
50-40-30-20-10
Sit Ups
25-20-15-10-5
Glute Bridge
*200 meter run after every round

ENDURANCE

60 min walk/jog/run/combo