NEWS

  • TODAY 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention.
  • THANKSGIVING WEEK SCHEDULE (11/25-11/30)
    • Mon 11/25 + Tue 11/26 – Regular Schedule
    • Wed 11/27
      • WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
      • ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
    • Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
    • Fri 11/29 – OPEN GYM 8-11a
    • Sat 11/30 + Sun 12/1 – Regular Schedule

WOD

“Are You In?”
10-9-8 Front Squats (165/115)
7-6-5 Front Squats (185/135)
4-3-2-1 Front Squats (225/155)
*After every set of front squats do 1 legless rope climb

WOD Guidance & Goals:
Front squat weights will be around 65% 75% and 85% of your 1 rep max. Between sets of front squats you’ll do 1 legless rope climb. Wayland will go from a seated position on the floor. Target 15 minutes.

Post Time to Comments. Compare scores HERE.

BARBELL

Courtesy of Burgener Strength

1) Snatch balance (no dip) – Work up to a max for the day. Once you miss, transition to:

2) Snatch balance – Work up to a max for the day. Once you miss, transition to:

3) Snatch ladder: Every 60 seconds, for as long as possible, complete:
1x snatch + 1x overhead squat
*increase by 10# every min.

4) Bench press: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.