NEWS

  • MON WOD Recording: Here
  • WELLNESS CHALLENGE: Ends TODAY. Be sure to update Triib!
  • COMMUNITY OUTREACH: Details HERE
    • Barbieri School Gift Cards – Due by Sun 11/29
    • Gordon Shelter Donations – Due by Wed 12/9
    • Maynard Food Pantry – Donations 12/14-12/19
  • THANKSGIVING WEEK SCHEDULE: Changes will be reflected through the Triib app.
    • WAYLAND:
      • Today – No Changes
      • Tomorrow – 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
      • Today – No Changes
      • Tomorrow – 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

“Good Example”

METCON

50-35-20
Calorie Row
Burpee Over the Rower

MASTERS

50-35-20
Calorie Row
Burpee Over the Rower

MOVE

30-20-10
Calorie Row
Burpee Over the Rower

WOD GUIDANCE & GOALS
Row every round at 1200/800 cal/hour or more, keeping your stroke rate around 28spm. Maintaining that power output would have you finishing the row in 2:30-3:30 for 50 cals, 2:00-2:45 for 35 cals and :60-2:00 for 20 cals. At a 28 stroke rate, you should be able to get off the rower and immediately start your burpees. At first, slow your cycle time on the burpees to catch your breath, then pick up your pace to about 12 burpees/min. Burpees will take around 4:00, 3:00 and 2:00 minutes. Overall target 17 minutes.

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HOME WOD

25-15-10
Stairs
50-35-20
Burpee

ENDURANCE

Rest