TODAY 11/20: Regular Schedule
TOMORROW 11/21: Regular Schedule, NO 6:30p and NO teens
Thu (T-Day): Only one class at 8:00a
Fri 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland

WOD Guidance & Goal:  Row at your 2k pace (1:45-1:50 for men and 1:55-2:05 for women). Handstand walk scaling options include; 5 wall walks, 5 attempts or 30 taps. Choose a weight for the squat cleans you can do at least 10 consecutive reps. Target 15 minutes or less. 

Post Time to Comments.

Back Squat 5×5 at 88%

Power Snatch
5×3 at 75-80%

Snatch Pull
Build to heavy 3

TODAY 11/19: Regular Schedule
Tomorrow 11/20: Regular Schedule
Wed 11/21: Regular Schedule, NO 6:30p and NO teens
Thu (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: 8am in Acton. NO RNG at Wayland

“Walking on Sunshine”
3 Rounds
400 Meter Run
21 Sumo Deadlift High Pulls (75/55)
12 Burpees Over the Bar

WOD Guidance & Goal:  Run the 400’s at your 1 mile PR pace. The sumo deadlift high pulls should feel light and done in 2 sets (11/10). Push pace on the burpees. Target 12-15 minutes.

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Row 3×50 cals, rest 2 min

7:30p

THANKSGIVING WEEK SCHEDULE

Mon 11/19: Regular Schedule
Tue 11/20: Regular Schedule
Wed 11/21: Regular Schedule, NO 6:30p and NO teens
Thu (T-Day): Only one class at 8:00a
Fri 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland

“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

WOD Guidance & Goal:  If 100 reps of any of these bodyweight movements sounds like a lot..Scale, scale and scale! Pull ups and push ups, chip away at small manageable sets with short breaks. Sit ups do in big sets and squats try to move through at a steady pace. Target 20 minutes.

Post Time to Comments. Compare scores HERE.

THANKSGIVING WEEK SCHEDULE

Mon 11/19: Regular Schedule
Tue 11/20: Regular Schedule
Wed 11/21: Regular Schedule, NO 6:30p and NO teens
Thu (T-Day): Only one class at 8:00a
Fri 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland

“Stop the Music”
1K Row
30 Overhead Lunges (135/95)
50 Calorie Bike
30 Power Cleans (135/95)

WOD Guidance & Goal:  Choose a weight for the overhead lunges and cleans you can get at least 10 reps before placing the bar down. The row and bike will take 3:30-4:30 each. Do big sets of overhead lunges to minimize how often you have to pick up the bar. The cleans are the last movement so get after them. Do a big set to start then chip away at smaller sets with short breaks. Target 15 minutes.

Post Time to Comments.

100m sprint on the 1 min for 10 rounds

THANKSGIVING WEEK SCHEDULE

Mon 11/19: Regular Schedule
Tue 11/20: Regular Schedule
Wed 11/21: Regular Schedule, NO 6:30p and NO teens
Thu (T-Day): Only one class at 8:00a
Fri 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland

“Flight Simulator”
5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

WOD Guidance & Goal: “Flight Simulator” is meant for double under practice. Scaling options could be a) increasing reps by 1 instead of 5, OR b) doing sets of single-single double or single-double, increasing by 1 rep. If you have consistent and consecutive double unders you’re aiming to complete the rep scheme in as little time as possible minimizing mess ups.

Post Time to Comments. Compare scores HERE.

6:3op

THANKSGIVING WEEK SCHEDULE

Mon 11/19: Regular Schedule
Tue 11/20: Regular Schedule
Wed 11/21: Regular Schedule, NO 6:30p and NO teens
Thu (T-Day): Only one class at 8:00a
Fri 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland

“Represent”
21-15-9 Back Squats (225/155)
400 Meter Run Between Sets

WOD Guidance & Goal:  Choose a weight you can do at least 10 rep unbroken before placing the bar down. Runs are the recovery. Bar can be taken from the rack. Target sub 15 minutes. 

Post Time to Comments. Compare scores HERE.

3 x 1k, rest 2 min

THANKSGIVING WEEK SCHEDULE

Mon 11/19: Regular Schedule
Tue 11/20: Regular Schedule
Wed 11/21: Regular Schedule, NO 6:30p and NO teens
Thu (T-Day): Only one class at 8:00a
Fri 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland

“Over You”
AMRAP 11
1 Legless Rope Climb
3 Handstand Push Ups
5 Hang Dumbbell Clean and Jerks per Side (50/35)
7 Toes to Bar

WOD Guidance & Goal: Challenge yourself with all of these movements. Try a legless rope climb. If you’ve been using 2 abmat for handstand push ups, try 1 abmat plus a plate. Use a heavier weight for the dumbbell clean and jerks and try toes to bar! Target 3-5 rounds.

Post Rounds to Comments.

6:30am

10 sets
2 power clean and jerks at 80-85%

3×20 back extensions

THANKSGIVING WEEK SCHEDULE

Mon 11/19: Regular Schedule
Tue 11/20: Regular Schedule
Wed 11/21: Regular Schedule, NO 6:30p and NO teens
Thu (T-Day): Only one class at 8:00a
Fri 11/23: 8:00a-11:00a Open Gym
Sat 11/24: Regular Schedule
Sun 11/25: NO RNG at Wayland

Snatch Complex
10 Rounds on the 2 Minute:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

“Randy”
75 Snatches (75/55)

About Randy:
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008.

WOD Guidance & Goal:  Increase weight every two minutes for the snatch complex. If form breaks down, go lighter and work on technique. Randy is light and fast. Choose a weight you can do 25 snatches unbroken. Start with a HUGE set then chip away at 5-10 reps. Target sub 10 mintues.

Post Weight and Time to Comments. Compare scores HERE.

30 min how far can you go

7:30p