NEWS
- JULY SEMINAR: TOMORROW Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK!
WOD
“Sky is Crying”
4 Rounds
200 Meter Farmer’s Carry
30 Sit Ups
200 Meter Run
15 Dumbbell Push Press
Weight: 50/35
4 Rounds
200 Meter Farmer’s Carry
30 Sit Ups
200 Meter Run
15 Dumbbell Push Press
Weight: 35/20
4 Rounds
200 Meter Farmer’s Carry
30 Sit Ups
200 Meter Run
15 Dumbbell Push Press
Weight: 25/15
WOD GUIDANCE & GOALS
Grippy Mc.Gripperson! Those farmer’s carries are going to add up. Make sure you hook grip to dumbbells to save your forearms. You’ll most likely break the 200 meters 2-3 times. Throw your arms on the sit ups to pick up your pace and make up for any pauses on the farmer’s carry. Run the 200m in less than :60, and use the same dumbbell from the farmer’s carry to do your 15 push press. Get at least 10 push press in a row before having to break. Target 18 minutes.
Post Time to Comments.
HOME WOD
4 Rounds
200 Run
30 Sit Ups
200 Meter Run
15 Push Ups
ENDURANCE
Rest
26:31 35#kb, 25#pp
26:26, 26#, 15#
19:21 35# farmers carry, 25# pp
27:07 MCX
26:19 – 12 Cal Bike 53# KB/50# DB
21:04 mcx
24:15 MCx
Fun 6:30am energy!! Nice work everyone!
24:17 — 35# farmer carry, 30# dbpp
27:50 MCx
Foundations
Strict Press
70/75/80
50 35# barbell curls
24:08 MCx (Subbed 12 Cal Bike for 200m Run)
Foundations –
Back Squat – 5 x 3 @ 165#
Press –
2 x 6 @ 135#
2 x 4 @ 145#
1 x 3 @ 150#
23:01 Mcx
22:58 Mcx
23:40 MCx
21:28 max
23:14, 35# / 30#
27:12- 35#/30#
Felt like I was pushing it but ???
Strict press- 70/75/80 (couldn’t hit %’s)
28:17, 26# kettlebells, 20# dumbbells for push press, rower/ski erg instead of run
23:17, 44# kbs, 35# dbs
29:00 MCx
Ooof on the farmers carry
Foundations
5×3 BS 155#
Strict Press
85/90/95#
24:42 26KB, 20# pp
21:41 mcx
Presses: 85/90/95
Back squat: 165