NEWS
- MON WOD Recording: Here
- ACTON TEEN CLASSES: Teen classes in Acton start TODAY and will continue on Tuesdays and Fridays at 3:30pm. Contact Erica if your teen is interested!
WOD
“Courage to Change”
AMRAP 20
25 Double Unders
15 Wall Balls
10 Burpee Box Step Overs
200 Meter Run
Weight: 20/14
Height: 24/20
AMRAP 20
8 Attempts
15 Wall Balls
10 Burpee Box Step Overs
200 Meter Run
Weight: 14/10
Height: 20
AMRAP 20
35 Single Unders
15 Wall Balls
10 Burpee Box Step Overs
200 Meter Run
Weight: 10/6
Height: 20
WOD GUIDANCE & GOALS
Try for unbroken double/single unders, and unbroken wall balls as long as possible. Push your pace on the burpee step overs… the burpees are done laterally to the box and both feet must touch the top of box before descending to the other side. Pace the 200 meter run so that you can recover from the box overs. Overall… the stimulus should feel like you’re pacing a 5k run. Target 5 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
25 Jumping Jacks
15 Squats
10 Burpee Step Overs
200 Meter Run
ENDURANCE
Rest
4+40 10#wb
5 x singles, 10#
4+150 weighted squats(#20), 18 inch “box”, 200m row
5+54
Single unders
4+ 51 (singles, 10# WB, row)
4+50 MCx
4+27 (14# wb)
5rds with 12# wb
5+47 12# / row
5+50 MCx
5 rounds. Su 14#
5+23 MCx w 8 DU att
6+23 mcx
6 MCx
5+28 mcx
those burpees
5+45 MCx
I agree, Rap! Those burpees ….
4+30 MCx with 15 DUs in rounds 1 and 5 / did 25 DUs rounds 2-4
5+52, singles & 12# wb
Gave up on dubs during the first round when I saw Rap was done with his and I was still trying to get to 7. They just didn’t want to play today.
Modified:
35 single unders
15 Db thrusters 20#
10 burpee step ups 17” step
200m run
3+45
5+200 MCx
6 Rds MCx
5. Dubs/10#/burpee step overs/run
5+36
ball slams 15# slam ball
g2oh 25#
in and outs , step over 12”
ski
4+44 MCx
Also 4 rounds of unbroken wallballs?‽? Wallball gods were with me🤷🏻♀️
MAx with 12 SUSUDUs/round. 4 in 20:10
4+23 MAx
think I need a rest day, upper body is just shot…
5+40 30#db thruster instead of wb
5+51 SU
5+30 MC w singles
Started with burpees
MCx 4+30
5 with last run stopped at 150m
50 single unders, 10 wb (12#), 20” box
3+ 50 SU, 10WB 8#, 4 in-out step over