WOD: Wed 07.08.2020 “Off The Map”
WOD
WOD GUIDANCE & GOALS
With your dumbbell complete 20 total thrusters, 10 reps on your left arm and 10 reps on your right. Then lunge with the weight overhead in your right hand. Move to your box where you’ll do 20 in and outs (no push up burpees) with a lateral box jump or step up. If you’re at home, do air squats for thrusters and in and out lateral chair/ledge step ups or box jumps. Target 10 minutes. For the cash out, accumulate 5 minutes of a handstand hold balancing at a wall or a plank hold on your elbows. Every time you rest do 20 hollow or tuck rocks. Target only 3-4 breaks.
Post Time + Breaks to Comments.
httpv://www.youtube.com/watch?v=QPXdv0pFc7k
ENDURANCE
6 x 600 meters moderate, 100m walk, 100 meter sprint, rest 2 minutes
WOD: Tue 07.07.2020 “Stand Tall”
NEWS
- NIGHT CLASSES:
- WAYLAND: M-Thu 5:30p, Fri 4:45p
- ACTON: M-Thu 5:45p, Fri 4:45p
- ZOOM: 5:30p
- INDOOR WORKOUTS: Begin this week! Please see all protocols HERE
WOD
WOD GUIDANCE & GOALS
Complete 10 snatches (10 total with DB, alternate sides) then bike/run/row at a moderate pace (around :60-:75). Continue to go unbroken on the snatches for all 5 rounds and match the same pace on bike/run/row. Record your time after the first 5 rounds (target 8-10 minutes), then rest five minutes before the next workout. The next workout, push your pace on the sit ups and do big sets of double-unders (jumping jacks or timers, 55 single unders or 12 attempts). Like the first workout, record your time to comments (target 8-10 minutes).
Post two times to comments.
httpv://www.youtube.com/watch?v=hOLh6E3mUss
WOD: Mon 07.06.2020 “Show Yourself”
NEWS
- NIGHT CLASSES:
- WAYLAND: M-Thu 5:30p, Fri 4:45p
- ACTON: M-Thu 5:45p, Fri 4:45p
- ZOOM: 5:30p
- INDOOR WORKOUTS: Begin this week! Please see all protocols HERE
WOD
“Show Yourself”
40-30-20
Hang Squat Clean + Jerks (75/55)
Push Up
Post Time to Comments.
Home WOD
40-30-20
Dumbbell Hang Squat Clean + Jerks (50/35)
Push Up
Post Time to Comments.
WOD Guidance & Goals:
Choose a weight for the hang squat clean and jerks that you can cycle for 15 unbroken reps before having to rest. Break the set of 40 reps into 15/15/10. The set of 30 into 10/10/10 and the set of 20 into 10/10. The push ups will give your grip and pulling strength a break. To manage the push ups and not hit failure, do sets of 5-10. If you’re at home, using a dumbbell, alternate sides for the hang squat clean and jerks for a total of 40-30-20 reps. Target 12-15 minutes.
httpv://www.youtube.com/watch?v=Zt3AGEWxM8U
ENDURANCE
4 rounds
400 meters moderate
200 meters fast
200 meter recovery
WOD: Sat 07.04.2020 Happy 4th of July!
- TODAY 7/4 – CLOSED
- JULY 4th Virtual 5K: The town of Sudbury is hosting a virtual 5k (3.1 miles) with donations going toward Food Bank and Hope Sudbury. We encourage you to participate on July 4th and look forward to seeing your times posted to our WOD page. Registration and details HERE
- TOMORROW 7/5 – NO CLASSES
WOD: Fri 07.03.2020 “Emotionally Scarred”
NEWS
- THU WOD Recording: Here
- JULY 4th WEEKEND SCHEDULE
- TODAY 7/3 — NO 4:45pm Class
- TOMORROW 7/4 — CLOSED
- Sun 7/5 — CLOSED
- JULY 4th Virtual 5K: The town of Sudbury is hosting a virtual 5k (3.1 miles) with donations going toward Food Bank and Hope Sudbury. We encourage you to participate on July 4th and look forward to seeing your times posted to our WOD page. Registration and details HERE
- ACTON CLASSES: The 7:15am was a success last week. We will continue to have the 7:15am option on Tue and Thur
- ZOOM CLASS UPDATE: 12p has MOVED to 12:30p on Tue + Thu
WOD
“Emotionally Scarred”
800 Meter Run
9-15-21
Deadlift (165/105)
Overhead Squat (75/55)
800 Meter Run
Post Time to Comments.
httpv://www.youtube.com/watch?v=j7KhxZV1WEU
WOD Guidance & Goals:
Run the first 800 meters at your 5k pace (or 16 flights of stairs or 1k row). The 9 deadlifts and 9 overhead squats should be unbroken. De-load the bar for the overhead squats. Break the 15 reps in to 10/5 and the 21 reps into 8/7/6. Complete the workout with another 800 meter run but faster! Target 18 minutes. If you’re using a db, do total reps not per side.
ENDURANCE
2 miles easy
WOD: Thu 07.02.2020 “Jobs”
NEWS
- WED WOD Recording: Here
- JULY 4th WEEKEND SCHEDULE
- TOMORROW 7/3 — NO 4:45pm Class
- Sat 7/4 — CLOSED
- Sun 7/5 — CLOSED
- JULY 4th Virtual 5K: The town of Sudbury is hosting a virtual 5k (3.1 miles) with donations going toward Food Bank and Hope Sudbury. We encourage you to participate on July 4th and look forward to seeing your times posted to our WOD page. Registration and details HERE
- ACTON CLASSES: The 7:15am was a success last week. We will continue to have the 7:15am option on Tue and Thur
- ZOOM CLASS UPDATE: 12p has MOVED to 12:30p on Tue + Thu
WOD
“Jobs”
5 Rounds
AMRAP 3
15 Hang Power Cleans (95/65)
Max Calorie Row
Rest 1 Min
Post Total Calories to Comments.
httpv://www.youtube.com/watch?v=3G9IPN9zhiE
WOD Guidance & Goals:
Choose a weight for the barbell that you can cycle for at least 10 reps unbroken. If you’re using a dumbbell, do 15 total reps switching hands whenever you’d like. In the remaining time (about 2 minutes), row as many calories as possible. If you do not have a rower, do 4 mountain climbers (total) plus 1 push up. Tally the amount of mountain climber + push ups as your score. Target 20-30 calories per interval.
WOD: Wed 07.01.2020 “What’s Poppin'”
NEWS
- TUE WOD Recording: Here
- JULY 4th WEEKEND SCHEDULE
- Friday 7/3 — NO 4:45pm Class
- Sat 7/4 — CLOSED
- Sun 7/5 — CLOSED
- JULY 4th Virtual 5K: The town of Sudbury is hosting a virtual 5k (3.1 miles) with donations going toward Food Bank and Hope Sudbury. We encourage you to participate on July 4th and look forward to seeing your times posted to our WOD page. Registration and details HERE
- ACTON CLASSES: The 7:15am was a success last week. We will continue to have the 7:15am option on Tue and Thur
- ZOOM CLASS UPDATE: 12p has MOVED to 12:30p on Tue + Thu
WOD
“What’s Poppin”
30-20-10
Good Morning (45/35)
Sit Up
Rest 3 Minutes
30-20-10
Cossack Squat (45/35)
Bicycle Sit Up
Post Two Times to Comments.
httpv://www.youtube.com/watch?v=u6kvlDgfO3Y
WOD Guidance & Goals:
For the first couplet, do the good mornings with an empty barbell (unbroken) and go as fast as possible on the sit ups (really throw your arms forward on these). Target 6 minutes. For the second couplet, do 30 total cossack squats (15 per side) then 30 bicycles sit ups PER SIDE. Try to go unbroken on both movements. Target 6 minutes.
ENDURANCE
1600 meter run, rest 4 min
8x 600 meter, jog 200m between
4 x 200m, jog 200m between
1600 meter run
Thanks Mary!
WOD: Tue 06.30.2020 “The Bigger Picture”
NEWS
- MON WOD Recording: Here
- JULY 4th WEEKEND SCHEDULE
- Friday 7/3 — NO 4:45pm Class
- Sat 7/4 — CLOSED
- Sun 7/5 — CLOSED
- JULY 4th Virtual 5K: The town of Sudbury is hosting a virtual 5k (3.1 miles) with donations going toward Food Bank and Hope Sudbury. We encourage you to participate on July 4th and look forward to seeing your times posted to our WOD page. Registration and details HERE
- ACTON CLASSES: The 7:15am was a success last week. We will continue to have the 7:15am option on Tue and Thur
- ZOOM CLASS UPDATE: 12p has MOVED to 12:30p on Tue + Thu
WOD
“The Bigger Picture”
21-18-15-12-9-6-3
Burpee Plate Ground to Overhead (45/25)
Calorie Bike
Cash Out
Tabata Weighted Planks
Post Time to Comments.
httpv://www.youtube.com/watch?v=TwJlBBiHf0o
WOD Guidance & Goals:
Do a burpee with your hands on either side of a plate and chest contacting the plate. As you stand up, grab the plate at nine and three o’clock, deadlift to your waist, flip the plate in front of your face, then punch it to the sky. Repeat until you’ve completed the designated amount of reps. Then bike for the same amount of reps. If you’re at home without a bike, do a 300 meter run after every set of burpee plate ground to overhead. Target 15 minutes.
WOD: Mon 06.29.2020 “In The Know”
NEWS
- SUN WOD Recording: Here
- JULY 4th WEEKEND SCHEDULE
- Friday 7/3 – NO 4:45pm Class
- Sat 7/4 – CLOSED
- Sun 7/5 – CLOSED
- JULY 4th Virtual 5K: The town of Sudbury is hosting a virtual 5k (3.1 miles) with donations going toward Food Bank and Hope Sudbury. We encourage you to participate on July 4th and look forward to seeing your times posted to our WOD page. Registration and details HERE
- ACTON CLASSES: The 7:15am was a success last week. We will continue to have the 7:15am option on Tue and Thur
- ZOOM CLASS UPDATE: 12p has MOVED to 12:30p on Tue + Thu
WOD
“In The Know”
50 Dumbbell Lunges (53/35)
100 Alternating Dumbbell Snatches (53/35)
150 Double Unders
400 Meter Run
150 Double Unders
100 Meter Suitcase Carry Per Side
50 Dumbbell Lunges
Post Time to Comments.
httpv://www.youtube.com/watch?v=6hDf31KOzTY
WOD Guidance & Goals:
Hold db or kb in the rack position and complete 50 total lunges in 30/20 reps. Use that same db to complete 100 alternating db snatches. Every 20 reps take a short break then continue in sets of 20. Do big sets of double unders (timers or mountain climbers, 50 attempts or 200 singles) and push your 400 meter run. Again, try to do big sets of double unders, then you can recover on the suitcase carries. Make sure you only use your right to carry the db on the 100 meters out, and switch to your left for the 100 meter back. The db must be carried by your side not on your shoulder. Complete the workout with another 50 lunges, try to go unbroken on 30/20. Target 18 minutes.
ENDURANCE
5 Sets
150 Meter Sprint, into 400 Meter Jog
2 Min rest
WOD: Sun 06.28.2020 “Aftertaste”
NEWS
SAT WOD Recording: Here
WOD
“Aftertaste”
3 Rounds:
30 Medball Cleans
30 Box Jumps
30 Calorie Bike
30 Hollow Rocks
Post Time to Comments.
WOD Guidance & Goals:
With your medball or dumbbell, do 30 medball cleans unbroken or 20/10. Find a steady rhythm for the box jumps (recover) before then attacking the bike. Spend no more than 3 minutes on the bike to complete the 30 calories. Then chip away at the hollow rocks. Target 22 minutes.