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”
With a Partner
10 Rounds
12 Calorie Row
9 Handstand Push Ups
6 Deadlifts at 70% of 1 RM
With a Partner
10 Rounds
12 Calorie Row
9 Abmat Handstand Push Ups
6 Deadlifts at 70% of 1 RM
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
Slightly different partner wod @ Upper Cape this morning w Sara
5 Rounds Each (Alternating)
20 Alt. DB Snatches (50/35)
20/15 Cal Bike
Sara & Bill – 22:15 MCx
34:34 With Rahul
Row,bench HSPUs,Dumbbell deadlifts 35#/45#
Bench HDPUs felt more harder than abmat HSPUs
W/Janice 8+36 165#/12 cal/2 AbMats + 10# plate – Janice Pants 125#/10 cal/HSPU from a bench – great job GJ!!
Moon (2 ab mats, 135#)/Kristin
9+12
9 rounds w/ Tartufo.
BT: bench hspu, 185
PT: 185 hip thrusters
27:07 w/ Mel
1 ab mat for me
Both 155#
So fun!
With Kevin 35:11, MVx,
Kathy BHSPUs, Kevin, DB 15# from bench, 125# DLs