NEWS
- HOLIDAY SCHEDULE
- TODAY
Wayland: 5:30a/6:30a/9a/12:30p and 6p
Acton: 5:30a/6:30a/9a and 6p - TOMORROW
ONE CLASS 8am – Wayland + Acton
WOD
“Rip to Shreds”
21-18-15-12
Sumo Deadlift High Pull
Push Press
Back Squat
Rest 3 Minutes
Men: 95#
Women: 65#
WOD Guidance & Goals:
Do 21 reps of the three exercises as fast as possible then take a 3 minute rest. Do the same for the remaining sets. You will post 4 separate scores. Target 3, 2:30, 2 and :90.
Post Intervals to Comments.
ENDURANCE
45 min
3 min moderate
2 min easy
BARBELL CLUB
Do today’s workout OR
Courtesy of Burgener Strength
1) Snatch complex: 10 rounds – Every 2 minutes, complete:
-1x power snatch + 2x hang squat snatch (Work up to a max for the day.)
2) Back squat: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x3 rep
3:21/2:37/2:13/1:35 Rx
3:50/3:18/2:59/2:06 rx
2:33 / 2:36 / 2:29 / 2:06 Rx
3;50, ? ? 2:10 55#
3min/3/2:43/1:32 50#
3:27/2:43/2:48/2:07 40#
2:40/2:39/1:49/1:25
65 SDLHP/BS
35 PP
3:25/2:50/2:14/1:47 Rx
3:33/3:06/2:39/1:50 65#
1:53 / 1:41 / 1:24 / 1:04 rx
Whoa. 🔥 🔥 🔥
18:27 55#
3:24 / 3:22 / 3:01 / 1:55 Rx
2:35/2:00/1:36/:59 Rx
:59?! Holy shit, lady! Nice work!!
3:47 / 3:47 / 3:04 / 2:11 Rx – I thought that was going to be easier than it was…
95# snatch complex
205# BS
2:08 / 2:36 / 2:18 / 1:54 rx
I’m not positive of my last two times
3:53 / 3:00 / 2:28 / 1:50 45#
Hbd Paul! Welcome to the club
2:25/2:03/1:45/1:03 Rx
Up in Maine with Jen in front of the Xmas tree
2:10/2:10/1:35/1:10 @ 75#
All unbroken.
Merry Christmas 🎄🎁
65#. 4ish, 3ish, 3ish, 2ish
85# 22:16 total, very slow. (My excuse is I’ve been feeling under the weather)
HBD Paul!
3:32-1:42
(I can’t remember the other 2 times)
Rx