NEWS

  • HOLIDAY SCHEDULE
    • Wayland
      • TODAY: 6a, 7:15a, 8:30a, No Night Classes
      • TOMORROW: Closed
    • Acton
      • TODAY: 6a, 7:15 and 8:30a
  • JANUARY 2021 WELLNESS CHALLENGE!! See details HERE

WOD

“Peace Out 2020”

METCON

600 Meter Run
12 Power Cleans
12 Bar Muscle Ups
600 Meter Run
31 Front Squats
31 Toes to Bar
600 Meter Run
20 Jerks
20 Sit Ups
600 Meter Run
Weight: 135/95

MASTERS

600 Meter Run
12 Power Cleans
12 Chest to Bars
600 Meter Run
31 Front Squats
31 Knee Ups
600 Meter Run
20 Jerks
20 Sit Ups
600 Meter Run
Weight: 115/75

MOVE

400 Meter Run
12 Power Cleans
12 Bent Over Rows
400 Meter Run
31 Front Squats
31 Leg Lifts
400 Meter Run
20 Jerks
20 Sit Ups
400 Meter Run
Weight: 75/55

WOD GUIDANCE & GOALS
PEACE OUT!!! Run all of the 600’s at a 5k pace (2:30-3:00). When you get back to your spot, you should be able to immediately start working on the next movement. The power cleans do in sets of 6/6 or 8/4, do not go unbroken or you’ll blow yourself up for the rest of the workout. The bar muscle ups, do in sets of 6/6 or 4/4/4, or even fast singles. Do front squats do in ideally 3 sets 11/10/10, but if the weight feels heavy on your legs do sets of 5-6 with quick breaks. Chip away at the toes to bar in sets of 5 and 6 and eventually maybe even sets of 3. The jerks do in sets of 5, the 20 sit ups in one continuous set before pushing the final run! Target 25 minutes.

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HOME WOD

600 Meter Run
12 Sit to Stands
12 Push Ups
600 Meter Run
31 Squats
31 V-Ups
600 Meter Run
20 Lunges
20 Sit Ups
600 Meter Run

ENDURANCE

Rest