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
“Take a Step Back”
7 Rounds
7 Toes to Bar
7 Power Snatch
7 Burpees
Weight: 135/95
7 Rounds
7 Knee Ups
7 Power Snatch
7 Burpees
Weight: 115/75
7 Rounds
7 V-Ups
7 Power Cleans
7 Burpees
Weight: 95/65
WOD GUIDANCE & GOALS
Not even close to the slug-fest that is “The Seven” but this one will be quick and potent! Do the toes to bar unbroken as long as possible, and if your grip starts to go do sets of 4 and 3 reps. The power snatches will be a moderate weight, maybe 3-4 in a row then HAVE to break the set. Keep a moderate pace on the burpees, completing them in less than a minute. Target sub 15 minutes.
Post Time to Comments.
HOME WOD
7 Rounds
7 V-Up
14 Jumping Jacks
7 Burpees
ENDURANCE
10 rounds
:60 moderate, :30 fast, :30 walk
16:31 box, 60#
14:43 #125
12:45 Strict Press 85#
17:26 85#
Touched heels to box each TTB.
Sunday’s RNG
53:55 300m/15 burpees
12:13 (T2B, 95#, Burpees)
14:55 115#
16:22 (75#, alternating t2b/ku)
Sundays rise and grind-
Around 44 minutes starting at 15 burpees and alternating 400 row/400 run. Good times!
13:06 75#
16:18 mcx
MVx, Kathy 10:41 KUs, Kevin 9:57, 14 mountain climbers for burpees
14:45, knee ups, 35#
13:59- 75#
BS 5×3 @ 175#
13:18
TTB, 75#, burpees
Good one Mel.
14:58? 5 rounds TtBs broken, 55# finally some PS form
Sundays RNG. – 1hr 10min
Back Squat
1 x 1 at 90% -165#
5 x 3 at 85% – 155#
Deadlift
1 x 10 at 45% – 90#
1 x 10 at 65% – 130#
1 x 6 at 75% – 150#
1 x 6 at 80% – 160#
1 x 4 at 85% -170#
1 x 2 at 90% -180#