WOD: Mon 07.12.2021 “Eshay”
"Eschay"
15-10-5 Muscle Ups
30-20-10 Dumbbell Lunges
300-200-100 Double Unders
WOD: Sun 07.11.2021 “The Becoming”
TODAY: Rise-N-Grind
8:30a at Wayland High School Track
"The Becoming"
AMRAP 30
With a Buddy
5 Push Ups
10 Russian Twists
15 Squats
150 Meter Shuttle Sprint
WOD: Sat 07.10.2021 “The Fragile”
TOMORROW (SUN): 8:30a Wayland Track!
"The Fragile"
800 Meter Run
30 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
200 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
48/36 Calorie Bike
30 Box Jumps
24/18 Calorie Bike
20 Box Jumps
12/9 Calorie Bike
10 Box Jumps
WOD: Fri 07.09.2021 “Friendly Fran”
"Friendly Fran"
3 Rounds
21 Thrusters
21 Pull Ups
WOD: Thu 07.08.2021 “With Teeth”
TODAY:
Pop-up FOUNDATIONS Class at 9:15a
Deadlift
1x10 at 60%
1x8 at 75+80%
1x6 at 85%
1xAMRAP at 90%
"With Teeth"
3 x AMRAP 1
Calorie Row
Dumbbell Reverse Lunges
Alternating Hang Dumbbell Snatch