NEWS

  • Maynard Food Pantry: Dinner Box Collection for families in need. See details HERE
  • 100K Row Challenge: Details HERE. Half Marathon Row on Sunday 12/17

WOD

METCON

STRENGTH
Front Squat
2 to Parallel + 2 Full ROM
4 x building
FOR ROUNDS
AMRAP 15
18/15 Calorie Bike
36 Hand-Release Push Ups
54 Sit Ups

MASTERS

STRENGTH
Front Squat
2 to Parallel + 2 Full ROM
4 x building
FOR ROUNDS
AMRAP 15
15/12 Calorie Bike
30 Knee Hand-Release Push Ups
45 Sit Ups

MOVE

STRENGTH
Front Squat
2 to Parallel + 2 Full ROM
4 x building
FOR ROUNDS
AMRAP 15
12/9 Calorie Bike
24 Knee Hand-Release Push Ups
36 Sit Ups

WOD GUIDANCE & GOALS
HEAVY DAY! Yes, that says “to parallel” for the first two squats, then you’ll squat below parallel for the second two. Start at a 6/10 effort and build 3 more times. THEN, for a little cardio bike at a 60+ rpm to complete the bike cals in :75-:90. Then chip away (in sets of 6) at the hand release push ups (:60-:75). Move quickly on the sit ups by throwing your arms forward and pushing off the floor to lie back down (2:00.) Target 3 rounds.

Post Weight + Rounds to Comments. Compare Scores HERE.