NEWS

  • TODAY: Pop-Up FOUNDATIONS class at 9:15a
  • SUN 7/11 RNG: Will be at the Wayland High School Track at 8:30a!

WOD

“With Teeth”

METCON

STRENGTH
Deadlift
1×10 at 60%
1×8 at 75+80%
1×6 at 85%
1xAMRAP at 90%
FOR TIME
3 x AMRAP 1
Calorie Row
Dumbbell Reverse Lunges
Alternating Hang Dumbbell Snatch
Weight: 50/35

MASTERS

STRENGTH
Deadlift
1×10 at 60%
1×8 at 75+80%
1×6 at 85%
1xAMRAP at 90%
FOR TIME
3 x AMRAP 1
Calorie Row
Dumbbell Reverse Lunges
Alternating Hang Dumbbell Snatch
Weight: 35/20

MOVE

STRENGTH
Deadlift
1×10 at 60%
1×8 at 75+80%
1×6 at 85%
1xAMRAP at 90%
FOR TIME
3 x AMRAP 1
Calorie Row
Dumbbell Reverse Lunges
Alternating Hang Dumbbell Snatch
Weight: 25/15

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to your first working set of 10 deadlifts at 60 percent. If you’re not sure what your 1 rep max is, gauge your weight off of effort on a 1-10 scale. For the metcon, you have one minute at each exercise to complete as many reps as possible. Each calories, lunge, and snatch counts as a rep. Record your grand total. Target 15-12 calories , 20 lunges, and 20 snatches per round.

Post Weight + Reps to Comments.

HOME WOD

5 x AMRAP 1
Burpees
Reverse Lunges
V-Ups

ENDURANCE

Rest