NEWS

  • JULY SEMINAR: THIS 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

“Be Right There”

On the 3 minute for 7 Rounds
7 Strict Handstand Push Ups
3 Power Cleans
15/12 Calorie Row

Weight: 225/155

On the 3 minute for 7 Rounds
7 Abmat Strict Handstand Push Ups
3 Power Cleans
15/12 Calorie Row

Weight: 185/135

On the 3 minute for 7 Rounds
7 Bench Push Ups
3 Power Cleans
12/9 Calorie Row

Weight: 155/105

WOD GUIDANCE & GOALS
Love a good on-the-minute WOD! Start every 3 minutes with 7 strict (no kipping) handstand push ups. These should be unbroken or broken into sets of 5/2 or 4/3. The power cleans will be all single reps, so challenge yourself and go heavy. The calorie row should take no more than a minute, if you need to scale to meet the :60 guideline, then do it! You should have around :45-:60 to rest before the next interval. Record Interval Times to comments.

Post Intervals to Comments.

HOME WOD

On the 3 minute for 7 Rounds
7 Strict Handstand Push Ups
3 Sit to Stands
200 Meter Run

ENDURANCE

Rest