NEWS

  • MON WOD Recording: Here
  • HOLIDAY SCHEDULE
    • Wayland
      • TODAY: 6a, 7:15a, 8:30a, 4:45p
      • TOMORROW: 6a, 7:15a, 8:30a, 3:45 Teens, 4:45p
    • Acton
      • Regular Schedule through Wed
  • JANUARY 2021 WELLNESS CHALLENGE!! See details HERE

WOD

“Make That Cake”

METCON

50 Calorie Row
Then
27-21-15-9
Russian Kettlebell Swings
Kettlebell Lunges
Then
50 Calorie Row
Weight: 70/53

MASTERS

40 Calorie Row
Then
27-21-15-9
Russian Kettlebell Swings
Kettlebell Lunges
Then
40 Calorie Row
Weight: 53/35

MOVE

30 Calorie Row
Then
27-21-15-9
Russian Kettlebell Swings
Kettlebell Lunges
Then
30 Calorie Row
Weight: 35/26

WOD GUIDANCE & GOALS
The buy in and cash out to this couplet is a 50 calorie row! The rows will take anywhere between 3-5 minutes. The russian swings should be heavy and you may have to break the sets in half. Take a quick shake out between sets. The lunges are total reps (21 total NOT per side) and could take 3 sets to complete. Target 17 minutes.

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HOME WOD

800 Meter Run
Then
27-21-15-9
Tuck Jumps
Lunges
Then
800 Meter Run

ENDURANCE

Rest