NEWS

  • TUE WOD Recording: Here
  • LABOR DAY SCHEDULE: Mon 9/7 we will have an abbreviated schedule at both locations
    • 7a, 8:15 and 9:30a classes ONLY!
    • 10:30a teens – Wayland only

WOD

“Mood”

METCON

AMRAP 15
15 Pull Ups
15 Ring Dips
15 Calorie Bike
Back Squat
3×5, across, 80-85%

MASTERS

AMRAP 15
8 Strict Pull Ups
8 Ring Dips
15 Calorie Bike
Back Squat
3×5, across, 80-85%

 

MOVE

AMRAP 15
15 Ring Rows
15 Bench Dips
10 Calorie Bike
Back Squat
3×5, across, 70-75%

WOD GUIDANCE & GOALS
Whether you’re doing kipping or strict pull ups (with or without a band), or ring rows, complete reps in sets of 10/5 or 5/5/5 in around :30-:45. Ring dips, complete in sets of 5 or more to start. Less dips (no band)) or jumping dips are good scaling options. If you cannot a hold support for :10 opt for bench dips for shoulder safety. Calories on the bike will take :60-:75. The goal is to complete 4+ rounds. The back squats should feel heavy reps 3-5 for all 3 sets.

Post Rounds + Weight to Comments.

HOME WOD

AMRAP 15
20 Mountain Climbers
15 Dips
5 Flights of Stairs

ENDURANCE

8 Rounds
100 meter sprint, 100m jog, 100m moderate, 100m walk