NEWS
- LABOR DAY SCHEDULE: Mon 9/7 we will have an abbreviated schedule at both locations
- 7a, 8:15 and 9:30a classes ONLY!
- 10:30a teens – Wayland only
- THU WOD Recording: Here
WOD
“Head + Heart”
6 Rounds
4 Power Cleans
8 Push Jerks
12 Box Jump Overs
200 Meter Run
Rest 1 Minute
Weight: 135/95
Box: 24/20
Box: 24/20
6 Rounds
4 Power Cleans
8 Push Jerks
12 Box Step Overs
200 Meter Run
Rest 1 Minute
Weight: 95/65
Box: 24/20
Box: 24/20
6 Rounds
4 Power Cleans
8 Push Jerks
12 Box Step Overs
200 Meter Run
Rest 1 Minute
Weight: 75/55
Box: 20″
Box: 20″
WOD GUIDANCE & GOALS
Choose a weight for the cleans and jerks that you can do unbroken for at least the first two rounds. The cleans, plus the jerks, will take :45-:60. The 12 box overs will take around the same amount of time (:45-:60) as will the 200m run (:45-:60). Target 3 minutes per round.
Courtesy of PrvnFit
Post Total Time to Comments.
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
5k
2:41, 29, 28, 37, 39 65# jump
2:02 / 2:08 / 2:12 / 2;14 / 2:18 / 2:23 MCx
17:03 115#/step ups
2:14/2:00/2:01:/2:00/1:59/1:47
21:57, MCx-ish on the push jerks
1:56/2/2/1:59/2:04/1:50=16:48
4 strict press
8 muscle cleans
12 RDL
200m ski erg
55#
2:13 / 2:10 / 2:17 / 2:26/ 2:25 / 2:19 MAx
MAx + jumps
2:33/2:46/2:48/3:08/2:53
2:31/2:27/2:36/2:27/2:45/2:38 75#
2:36/:39/:40/:47/:46/:41
MCx
2:38 / 2:25 / 2:36 / 2:31 / 2:50 / 2:38 – MAx with jumps
ben’s back!!!!
2:04/:08 /:10/:08/:20/:10
95#
2:04 / 2:10 / 2:20 / 2:31 / 2:39 / 2:20
MAx ~ *box jump overs and 65#
2:02/2:15/2:27/2:34/2:42/2:30
w/ 115#, 24″jump overs
2:24/2:17/2:22/2:23/2:21/2:17
MVx with 24” step ups.
18:13 – 2:02/:17/:16/:16/:17/;05 MCx
65# 4 DLs, 8 hang cleans, step overs & run 2:25/2:20/2:30/2:24/2:39 /2:13
17:00 MAx (jump)
MCx row 75# 2:27/2:19/2:19/2:55/2:19/2:33
I gave it my all in round 4😂
2:55 across. 65#, 24” step-overs
4 rounds: 55#; step over; 100m run
2:23/3:45/3;54/3:19
MVx, 15:12 (ankle)
17:46 MC – 85# (not all jerks to standard)
1:53/2:01/:11/:14/:15/06
2:23 / 2:12 / 2:45 / 2;38 / 2:39 / 2:47
MAx (except for 20” stepups)
18:35 MAx
fun wod!
17:34 mcx (1:58—2:02—2:07—2:13—2:10—2:04)
jump overs got me today.
1:59/2:03/2:06/2:07/2:08/2:05 MCx
16:29 all under 2 55#
2:03, 2:16, 2:27, 2:37, 2:39, 2:40 Mcx 19:42