NEWS

  • JULY SEMINAR: TODAY Friday, July 23rd at 6p, Martha is back for a seminar on proper deadlift and kettlebell technique, SPECIFICALLY regarding your BACK!

WOD

“Sidepiece”

METCON

0:00-8:00
12 Bar Muscle Ups
48/36 Cal Bike
72 Squats
8:00-14:00
9 Bar Muscle Ups
24/18 Cal Bike
54 Squats
14:00-Finish
6 Bar Muscle ups
12/9 Calorie Bike
36 Squats

MASTERS

0:00-8:00
12 Chest to Bar
48/36 Cal Bike
72 Squats
8:00-14:00
9 Chest to Bar
24/18 Cal Bike
54 Squats
14:00-Finish
6 Chest to Bar
12/9 Calorie Bike
36 Squats

MOVE

0:00-8:00
12 Strict Pull Ups
24/18 Cal Bike
72 Squats
8:00-14:00
9 Strict Pull Ups
12/9 Cal Bike
54 Squats
14:00-Finish
6 Strict Pull ups
9/6 Calorie Bike
36 Squats

WOD GUIDANCE & GOALS
Earn your rest! In the first 8 minutes, complete the bar muscle ups (or scaling option) in sets of 3-4 reps, moving on at the 2 minute mark. Then, CRANK it on the bike completing the designated calories in less than 4 minutes. You’ll then have 2 minutes to complete 72 squats (no weight) which should take around :60-:75. Write down your finish time. Then start the next chipper, which has the same movement but less reps. Complete the second bike in around 2 minutes, and the third bike in under 1 minute. Record all three times to comments.

Post Times to Comments.

HOME WOD

0:00-8:00
24 Push Ups
800 Meter Run
72 Squats
8:00-14:00
18 Push Ups
400 Meter Run
54 Squats
14:00-Finish
12 Push Ups
200 Meter Run
36 Squats

ENDURANCE

40 minute run
Include 20 x :30 sprints