NEWS

  • WED WOD Recording: Here
  • THANKSGIVING WEEK SCHEDULE: Changes will be reflected through the Triib app.
    • WAYLAND:
      • Mon+Tue – No Changes
      • Wed – 5:30a, 6:45a, 8a, 9:15a, Teens 3:45p, 4:45p, No 6p
      • Thu – 7a, 8:15a, 9:30a, 10:30 Beer Mile
      • Fri – 7a, 8:15a, 9:30a
      • Sat + Sun – No Changes
    • ACTON
      • Mon+Tue – No Changes
      • Wed – 6a, 7:15a, 8:30a + 4:45p
      • Thu – 7:15a + 8:30a, 9:30a Beer Mile
      • Fri – 7:15a + 8:30a
      • Sat + Sun – No Changes

WOD

“Making History”

METCON

On the 4 Minute for 4 Rounds
15/10 Calorie Bike
100 Meter Run
20 Sit Ups
15 Ground to Overhead
*do the 2nd and 4th round in reverse

Weight: 45/25

MASTERS

On the 4 Minute for 4 Rounds
12/8 Calorie Bike
100 Meter Run
20 Sit Ups
15 Ground to Overhead
*do the 2nd and 4th round in reverse

Weight: 45/25

MOVE

On the 4 Minute for 4 Rounds
10/6 Calorie Bike
100 Meter Run
20 Sit Ups
15 Ground to Overhead
*do the 2nd and 4th round in reverse

Weight: 25/15

WOD GUIDANCE & GOALS
Bike the designated amount of calories in about 1 min, run 100m in :30, 20 sit ups in :40-:60 and 15 ground to overhead in :30-:45. Move as fast as possible so you have around 1 minute of rest before the next round. The second and fourth round go in reverse order, so start with the ground to overheads and move to the sit ups, etc,. Target 3 min per interval.

Post Intervals to Comments.

HOME WOD

On the 4 Minute for 4 Rounds
10 Flights
100 Meter Run
20 Sit Ups
15 In + Outs
*do the 2nd and 4th round in reverse

ENDURANCE

Rest