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
1:33 – 1:52, bench PUs, 75#, 9 c row
1:37-1:45 2 ab mats, 95#
1:45 @ 7 HSPU, #205
Dropped to #185, the. 1:43/:44/:47
Dropped to 5 HSPU, then 1:54/2:01/1:47
130#, 7 SHSPU down to 5 in round 6&7, 12 cals
Foundations
DL 6x 2×2 180#
Barbell box step ups
5×12 65#
1:13, 2:00 @ 185# 1abmat
1:17 – 1:39 @ 155# 1 abmat
Unbroken hspu till last round
Thanks for helping me drop my weight down Bill.
115#/2 AbMats couldn’t see the clock but had at least 1 min rest per rnd
Foundations:
195# DL 2×2 5x
12” box step up 35# bar 3 rnds
1:18-1:31 105#, 2 ab mats
1:23 / 1:23 / 1:23 / 1:19 / 1:22 / 1:24 / 1:24 (7 Strict HSPU, 135# Power Clean, 15 Cal Row)
First full WOD w/o the boot. Felt fine…kept it lighter on cleans just to see how foot felt.
Foundations –
DL – 6 x 2+2 @ 225#
Planks – WOOF!
1:35 – 2:05. strict hspu to an abmat+25# plate, 185#, 15 cal
1:18-1:35
2 ab mats
105#
1:33-1:46 125# & 1 ab mat
Shoulda just tried 135#
Foundations:
DL 6×2+2 @ 180#
Step ups @ 75#
1 mi run
Strict no mat hit most of the time, 120#
1:25-1:40 175#, 1ab, 11 cal bike
24” box HSPUs, 85#, 15 cal
1:46 ➡️ 2:17 (when I fell and could not get up)
1:40 – 1:52, bench push ups, 65#
1:51-2:07
rounds 1-4: 135#, 12 cal, abmat+plate
After a mess of a round 5, I dropped to 125#/10 cal
1:21-1:29 225#, 1 abmat