NEWS

  • Rise-N-Grind Off Site: This Sun 6/13 meet at Wayland High School track 8:30a. Guess what? We will be running! No classes at our gym.
  • Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! On Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can sign up to compete, socialize or both at the front desk.

WOD

“Triwizard Cup…kinda”

METCON

4 Rounds
30/20 Calorie Bike
20 Toes to Bar
10 Thrusters
20 Overhead Lunges
Rest 2 Minutes

Weight: 115/75

MASTERS

4 Rounds
24/18 Calorie Bike
20 Knee Ups
10 Thrusters
20 Overhead Lunges
Rest 2 Minutes

Weight: 95/65

MOVE

4 Rounds
18/14 Calorie Bike
20 Leg Lifts
10 Thrusters
20 Front Rack Lunges
Rest 2 Minutes

Weight: 75/55

WOD GUIDANCE & GOALS
Yup, another one inspired by the MidAtlantic, and this one is going to get sweaty!! The bike will take anywhere between :90-2:00, scale calories to meet this stimulus. Do toes to bar in big sets until your grip or hip flexors start to fatigue, then shift to sets of 5-10 (no more than :60 on these.) For the thruster and overhead lunge weight, you should be able to do 9 thrusters, take a quick break, then do the tenth right into your overhead lunges. You may have to break lunges once at the halfway mark, however you have a rest coming up so push to do them straight. Target 4 minutes per round.

Post Intervals to Comments.

HOME WOD

4 Rounds
300 Meter Run
20 V-Ups
10 Jumping Squats
20 Lunges
Rest 2 Minutes

ENDURANCE

Rest