NEWS
- HOLIDAY SCHEDULE
- Wayland
- TODAY: 6a, 7:15a, 8:30a, 3:45p Teens, 4:45p
- TOMORROW: 6a, 7:15a, 8:30a, No Night Classes
- Acton
- TODAY: Regular Schedule
- TOMORROW: 6a, 7:15 and 8:30a, No Night Classes
- Wayland
- JANUARY 2021 WELLNESS CHALLENGE!! See details HERE
WOD
“Motive”
AMRAP 18
3 Hang Power Snatch
6 Box Jump Overs
9 Burpees
3 Hang Power Snatch
6 Box Jump Overs
9 Burpees
Weight: 135/95
Height: 24/20
Height: 24/20
AMRAP 18
3 Hang Power Snatch
6 Box Step Overs
9 Burpees
3 Hang Power Snatch
6 Box Step Overs
9 Burpees
Weight: 115/75
Height: 24/20
Height: 24/20
AMRAP 18
3 Hang Power Snatch
6 Box Step Overs
9 Burpees
3 Hang Power Snatch
6 Box Step Overs
9 Burpees
Weight: 75/55
Height: 20
Height: 20
WOD GUIDANCE & GOALS
Steady Freddy wins the race! Pick a moderate pace and hold it for 18 minutes. Choose a weight for the hang power snatch that you can do for 3 consecutive reps every round. The box jump overs will take :20-:30. “Recover” on the burpees (slow down your cycle time but keep chipping away at reps.) Target 10 Rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 18
6 Box Jump Overs
9 Burpees
6 Box Jump Overs
9 Burpees
12 Commanders
ENDURANCE
10 x 400m, rest :90
6 x 800m, rest 3:00
2 x 1200m, rest 6:00
10 rounds 60#
12+12 65#
Box jumps
9 rounds (65#, step overs)
11 rounds 60#
10+17 – 1 stinking burpee shy of a full round d’oh 65#/stp overs
12+11
115#, jump overs, burpee
10 + 3 95#
11+3 65#
11+3
25#DB clean&jerks
box jumps
sit to stands
11+9 (75#, step ups, push-ups for burpees — no going up and down today for me)
step-overs, not step-ups
6 rounds. 50# hang power snatch. 6 box step overs 18 1/2”, 9 burpees.
10+3- 75#
10 rounds in 18:10
65#, 20” BSOs
15+3 65#
10+9 115#
24” 1/3 step overs || 2/3 bj overs
9+12 75#/24″
MVx 10 rounds 45# HPCs
Kevin 55#, BJs, mountain climbers