NEWS

  • Maynard Food Pantry: Dinner Box Collection for families in need. See details HERE
  • 100K Row Challenge: Details HERE. Half Marathon Row on Sunday 12/17

WOD

METCON

STRENGTH
Press
3×5 across
FOR QUALITY
EMOM 9
1- 12 KB Swings
2 – 12 DB Gorilla Row
3 – 12 Strict Knee Ups
Weight: 70/53, 50/35

MASTERS

STRENGTH
Press
3×5 across
FOR QUALITY
EMOM 9
1- 12 KB Swings
2 – 12 DB Gorilla Row
3 – 12 Strict Knee Ups
Weight: 53/35, 35/20

MOVE

STRENGTH
Press
3×5 across
FOR QUALITY
EMOM 9
1- 12 KB Swings
2 – 12 DB Gorilla Row
3 – 12 Strict Knee Ups
Weight: 35/26, 25/15

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 8-8.5/10 effort which you’ll hold for all three sets of five reps. Reps four and five will be challenging set one. Reps three, four and five, on set two. And two through five on set three! Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered! Record your weight.

THEN, some on the minute strength. The first minute, take the opportunity to swing a heavy kettlebell for twelve reps. If you’re using a heavier weight than normal, you may have to break the set. The second minute, use two heavy db to complete 12 total gorilla rows (6 per side.) Keep your back in a neutral position and only use your scaps to pull the db to up. On the third minute, hang from the rip and raise your knees above parallel without kipping. Record any modificaitons

Post Weight + Mods to Comments. Compare Scores HERE.