NEWS

  • JULY SEMINAR: Next Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK! Sign up on your Triib app, starting Wed 7/21.

WOD

“Last Time”

METCON

With a Partner
10 Rounds
12 Calorie Row
9 Handstand Push Ups
6 Deadlifts at 70% of 1 RM

MASTERS

With a Partner
10 Rounds
12 Calorie Row
9 Abmat Handstand Push Ups
6 Deadlifts at 70% of 1 RM

MOVE

With a Partner
10 Rounds
10 Calorie Row
9 Bench Handstand Push Ups
6 Deadlifts at 70% of 1 RM

WOD GUIDANCE & GOALS
Partner Up! Grab a buddy and alternate rounds until you both complete 10 rounds each. Scale the row to take less than :60. The handstands are kipping ONLY if you can do strict to the floor. Do these unbroken as long as possible. The 6 deadlifts should be unbroken as well, and at 70% of YOUR 1 rep max. Target 30 min.

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HOME WOD

With a Partner
10 Rounds
200 Meter Run
9 Handstand Push Ups
6 Sit to Stands

ENDURANCE

Rest