NEWS

  • NIGHT CLASSES:
    • WAYLAND: M-Thu 5:30p, Fri 4:45p
    • ACTON: M-Thu 5:45p, Fri 4:45p
    • ZOOM: 5:30p
  • INDOOR WORKOUTS: Begin this week! Please see all protocols HERE

WOD

GYM WOD

“Stand Tall”
5 Rounds
10 Snatch (95/65)
15 Cal Bike/Row or 200m Run
– Rest 5 Min –
5 Rounds
20 Sit Ups
40 Double Unders

HOME WOD

5 Rounds
10 Dumbbell Snatch (50/35)
15 Cal Bike/Row or 200m Run
– Rest 5 Min –
5 Rounds
20 Sit Ups
40 Double Unders

WOD GUIDANCE & GOALS
Complete 10 snatches (10 total with DB, alternate sides) then bike/run/row at a moderate pace (around :60-:75). Continue to go unbroken on the snatches for all 5 rounds and match the same pace on bike/run/row. Record your time after the first 5 rounds (target 8-10 minutes), then rest five minutes before the next workout. The next workout, push your pace on the sit ups and do big sets of double-unders (jumping jacks or timers, 55 single unders or 12 attempts). Like the first workout, record your time to comments (target 8-10 minutes).

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httpv://www.youtube.com/watch?v=hOLh6E3mUss