WOD Guidance & Goal:  Thrusters will be taken from the rack and executed at a heavy weight (80% effort). For Jackie, aim to finish the row in 3:30-4:10 then do a HUGE set of thrusters (25-30 unbroken). Chip away at your pull ups and target a sub 10 minute finish.

Post Weight and Time to Comments. Compare Score HERE

9 min easy, :90 sprint
6 min easy, :60 sprint
3 min easy, :30 sprint

“Grave”
5 Rounds
AMRAP 2
300 Meter Run
Max Sit to Stands
Rest 2 Minutes

WOD Guidance & Goal:  Three hundred meters will take between 1:10-1:30. In the remaining time target 5-10 sit to stands. There’s a HUGE rest built into each round so push the run!

Post Reps to Comments.

6:30p

“Ninja”
AMRAP 21
9 Chest to Bar Pull Ups
12 Hang Snatch (115/75)
15 Calorie Bike
18 Squats

WOD Guidance & Goal:  AMRAPs present the opportunity to try a heavier weight or high skilled movement. Try chest to bars or chin over bar pull ups without assistance. Use a weight for the snatches that you can get at least 3-5 reps in a row. Target 3-4 minutes per round

Post Rounds to Comments.

4 Rounds
500m, 45 rest
300m, :30 rest
100m
1 min rest

“The Groove”
27-21-15-9
Row for Calories
Ring Dips

WOD Guidance & Goal:  Rowing and ring dips are two complementary movements which means GET AFTER IT! Push the row and chip away at the ring dips. Target 10 minutes. 

Post Time to Comments.

6:30a

“Marston”
AMRAP 20:
1 Deadlift (405/265)
10 Toes to Bar
15 Bar Facing Burpees

Marston
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. 
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

WOD Guidance & Goal:  For the deadlift, do 85% of your 1 rep max. Chip away at toes to bar and choose a steady pace for the burpees. Target 6-8 rounds.

Post Rounds to Comments. Compare scores HERE.

ski 10-11-12-13-14-15-16-17-18-19 cals
Run 200m
Row 10-11-12-13-14-15-16-17-18-19 cals

7:30p

TODAY: Regular Schedule
TOMORROW: 8a RNG in Acton. NO RNG in Wayland

“Rhythm Inside”
AMRAP 15
3 Bar Muscle Ups
15 Hang Snatches (75/55)
30 Double Unders

WOD Guidance & Goal:  Scale bar muscle ups to strict chest to bar pull ups. Snatches should feel light. Aim to do 10 reps in a row. Target 4+ rounds.

Post Score to Comments. Compare scores HERE.

TODAY 11/23: 8:00a-11:00a Open Gym
TOMORROW 11/24: Regular Schedule
Sun 11/25: 8am in Acton. NO RNG at Wayland

“Kill The Lights”
10-9-8-7-6-5-4-3-2-1
Dumbbell Cleans (50/35)
Weighted Sit Ups (50/35)

WOD Guidance & Goal:  Choose a weight for the cleans that’s challenging to get 10 in a row. Target 7-10 minutes.

Post Time to Comments.

TODAY (T-Day): Only one class at 8:00a. Beer Mile at 9:15a
TOMORROW 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland

“Stuffed”
2 Rounds
800 Meter Run
40 Pull Ups
30 Box Jumps (24/20)
20 Kettlebell Swings (70/53)
30 Step Ups (50/35) – 1 db in rack position
40 Push Ups
800 Meter Run (yup, you run a mile in the middle)

WOD Guidance & Goal:  Have fun and grind away!

Post Time to Comments.

TODAY 11/21: Regular Schedule, NO 6:30p and NO teens
TOMORROW (T-Day): Only one class at 8:00a. Beer Mile at 9:15a
Fri 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland

Press
5×3, across at 80-85%

Front Rack Lunges
5×5, across

WOD Guidance & Goal:  Presses are at 80-85% of your 1 rep max. Front lunges, you must step forward today and execute at 70-75% effort (moderately heavy).

Post Weights to Comments.

5x500m row, rest 2 min