NEWS
- WED WOD Recording: Here
- ACTON TEEN CLASSES: Teen classes are coming to our Acton location Tuesdays and Fridays at 3:30pm. Classes start Tuesday, October 6th. Contact Erica if your teen is interested!
WOD
“The Business”
0-5 Minutes
500 Meter Row
50 Sit Ups
5-10 Minutes
500 Meter Row
500 Meter Row
50 Sit Ups
5-10 Minutes
500 Meter Row
50 push Ups
10-15 Minutes
500 Meter Row
50 Hollow Rocks
15-20 Minutes
500 Meter Row
50 Superman Rocks
10-15 Minutes
500 Meter Row
50 Hollow Rocks
15-20 Minutes
500 Meter Row
50 Superman Rocks
0-5 Minutes
500 Meter Row
50 Sit Ups
5-10 Minutes
500 Meter Row
50 push Ups
10-15 Minutes
500 Meter Row
50 Hollow Rocks
15-20 Minutes
500 Meter Row
50 Superman Rocks
500 Meter Row
50 Sit Ups
5-10 Minutes
500 Meter Row
50 push Ups
10-15 Minutes
500 Meter Row
50 Hollow Rocks
15-20 Minutes
500 Meter Row
50 Superman Rocks
0-5 Minutes
350 Meter Row
35 Sit Ups
5-10 Minutes
350 Meter Row
35 push Ups
10-15 Minutes
350 Meter Row
35 Hollow Rocks
15-20 Minutes
350 Meter Row
35 Superman Rocks
WOD GUIDANCE & GOALS
For every 5 minute interval complete the designated work as fast as possible. Target 4 minutes so you’ll have 1 minute of rest before the next interval starts.
Post Times to Comments.
HOME WOD
0-5 Minutes
400 Meter Run + 50 Sit Ups
5-10 Minutes
400 Meter Run + 50 push Ups
10-15 Minutes
400 Meter Run + 50 Hollow Rocks
15-20 Minutes
400 Meter Run + 50 Superman Rocks
ENDURANCE
Rest
MCx
3:34 / 4:08 / 3:00 / 3:33 MCx
3:52 / 3:57 / 3:18 / 3:43 MCx
4:26/3:48/4:06/4:12
35 push ups
18:26, MVx – didn’t record rounds
24 cal Bike: 3 min, 4:20, 3:23, 3:03
Knee push ups
3:50/4:00*/3:14/3:42
*15 pushups and 15 knee
Hollow rocks need work.
3:40 / 5:00 / 4:00 / 3:30 MCx
Great recovery WOD! MCx only 49 push-ups, thanks Erica for picking up my slack!
3:38/4:38/3:40/3:30 MCx
3:23 / 4:24 / 3:21 / 3:45
24 cal bike
3:58 / 5:00 / 3:41 /3:42 Mcx
brain not firing on all cylinders this morning and had issues keeping count during pushups. thought I did 50 but it may be 45…
3:19/3:35/3:24/3;25 Mcx
4:15/4:35/3:52/4;22
great to see you posting Arno! nice job today and welcome to the board!
3:50/4:10/4:18/3:48 MCx
3:50/3:25/3:27/3:46 MVx
mc/ma w/400m runs
run/total
1:37/3:12
1:30/3:13
1:37/3:16
1:36/2:40
heavy legs…
3:58/5:00/3:44/4:37
Only got through 35 push-up
3:22 / 4:00 / 3:15 / 3:00 mcx
3:19, 4:50, 3:29, 3:39
Did it. 35 push-ups
4:10, 4:20, 3:28, 4:17 (35 knee PU, knee hollow rocks, lifts for superman)
sit-ups
ring rows
hollow rocks
good mornings
first row since 7/27 **!!
3:15/3:25/3:35/3:30. MCx