NEWS

  • THU 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

“betty”

METCON

On the Minute for 7 Minutes
3 Push Jerks
On the Minute for 7 Minutes
2 Split Jerks
On the Minute for 7 Minutes
1 Hang Power Clean

MASTERS

On the Minute for 7 Minutes
3 Push Jerks
On the Minute for 7 Minutes
2 Split Jerks
On the Minute for 7 Minutes
1 Hang Power Clean

MOVE

On the Minute for 7 Minutes
3 Push Jerks
On the Minute for 7 Minutes
2 Split Jerks
On the Minute for 7 Minutes
1 Hang Power Clean

WOD GUIDANCE & GOALS
The first set of 3 push jerks start at 50% of your 1 rep max (light) and ideally build every minute (55-60-65-70-75-80%). If your form or technique breaks, do not increase weight, stay at the same weight or decrease the load to perfect the movement. For the 2 split jerks, start at 55% and build to 85% of your 1 rep max (or effort). For the hang power clean start at 60% and build to 90% of your 1 rep max.

Post Heaviest Weights to Comments.

HOME WOD

On the Minute for 7 Minutes
15 Squats
On the Minute for 7 Minutes
15 Sit Ups
On the Minute for 7 Minutes
10 Burpees

ENDURANCE

5 x 1 mile repeats. Rest 4 minutes