NEWS

  • JULY SEMINAR: Next 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

“Air”

METCON

STRENGTH
Snatch Complex
Snatch Deadlift + Hang Squat Snatch + Squat Snatch
5×2, building
FOR TIME
AMRAP 10
Up Ladder by 1 Rep
Hang Squat Snatch
Box Jump Over
Weight: 115/75
Height: 24″

MASTERS

STRENGTH
Snatch Complex
Snatch Deadlift + Hang Squat Snatch + Squat Snatch
5×2, building
FOR TIME
AMRAP 10
Up Ladder by 1 Rep
Hang Squat Snatch
Box Jump Over
Weight: 95/65
Height: 20″

MOVE

STRENGTH
Clean Complex
Clean Deadlift + Hang Squat Clean + Squat Clean
5×2, building
FOR TIME
AMRAP 10
Up Ladder by 1 Rep
Hang Squat Clean
Box Step Over
Weight: 75/55
Height: 24″

WOD GUIDANCE & GOALS
Heck yes, an Oly Complex! Coaches will help you build to 60% of your 1 rep max snatch, and ideally you’ll build every set. At each weight you’ll do the complex twice, taking a brief break between complexes. Only build if the lift looks good.

For the AMRAP, the hang squat snatch and box jump overs build by 1 rep every round. Choose a weight you can cycle for at least five reps. Target the round of 8.

Post Weight + Rounds to Comments.

HOME WOD

AMRAP 10
Up Ladder by 1 Rep
Push Up
Box Jump Over

ENDURANCE

AMRAP 20
:30 fast, :60 jog
:60 fast, :60 walk
:30 rest