NEWS
- THU WOD Recording: Here
- 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 – 7a, 8:15a, 9:30a
- Sat + Sun – No Changes
- ACTON
- TODAY – 7:15a + 8:30a
- Sat + Sun – No Changes
- WAYLAND:
WOD
“Street Parking WOD”
3 Rounds
12 Push Press
18 Back Squat
12 Box Jump Overs
12 Push Press
18 Back Squats
12 Box Jump Overs
Rest 2 Minutes
12 Push Press
18 Back Squat
12 Box Jump Overs
12 Push Press
18 Back Squats
12 Box Jump Overs
Rest 2 Minutes
Weight: 115/75
3 Rounds
12 Push Press
18 Back Squat
12 Box Jump Overs
12 Push Press
18 Back Squats
12 Box Jump Overs
Rest 2 Minutes
12 Push Press
18 Back Squat
12 Box Jump Overs
12 Push Press
18 Back Squats
12 Box Jump Overs
Rest 2 Minutes
Weight: 95/65
3 Rounds
9 Push Press
12 Back Squat
9 Box Jump Overs
9 Push Press
12 Back Squats
9 Box Jump Overs
Rest 2 Minutes
9 Push Press
12 Back Squat
9 Box Jump Overs
9 Push Press
12 Back Squats
9 Box Jump Overs
Rest 2 Minutes
Weight: 75/55
WOD GUIDANCE & GOALS
Choose a weight for this workout that you cycle the first set of push press and back squats unbroken, then the second set you might have to break at rep 8 on the push press and rep 10 on the back squats. The push press will take :15-:30, the back squats :60, and the box jump overs :45. Including the 2 minute breaks, target 20 minutes.
Post Total Time to Comments.
HOME WOD
3 Rounds
12 In + Outs
18 Squats
12 Box Jump Overs
12 In + Outs
18 Squats
12 Box Jump Overs
Rest 2 Minutes
12 In + Outs
18 Squats
12 Box Jump Overs
12 In + Outs
18 Squats
12 Box Jump Overs
Rest 2 Minutes
ENDURANCE
10 rounds
4 min run, 1 min walk
4:18, 4:19, 4:24 45#
5:12, 5:24, 5:08 MAx
6:07/5:23/5;00 mcx
5:08, 5:52, 5:58 (65#, step overs)
19:58 65#
65# 9-12-12 step overs 20”
19:54, 65#
4:34 / 4:32 / 4:34
65#
18:54 95#
hang power clean instead of push press
4:03/4:33/6:00 55# last round was a breathing nightmare
Stow Gobbler 5k 3.23 mi 46:00
3:48, 4:37 , 3:55
55#, step overs
(Blanked on the last step overs for a bit on the 2nd round)
3:36 / 3:50 / 3:43 – MAx
Fast!
4:15 / 4:15 / 4:14 – MAx
4:45 / 5:15 / 4:40
MAx
3:43/3:56/4:14 MCx
16:21 60#/step-overs