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
Bench Press
3×4 at 75%
2×6 at 70%
1×8 at 67%
2×6 at 70%
1×8 at 67%
EMOM 9
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
3×4 at 75%
2×6 at 70%
1×8 at 67%
2×6 at 70%
1×8 at 67%
EMOM 9
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
3×4 at 75%
2×6 at 70%
1×8 at 67%
2×6 at 70%
1×8 at 67%
EMOM 9
1 – 14 Alternating V-Ups
2 – 14 Plated Russian Twists
3 – 14 Tuck Rocks
1 – 14 Alternating V-Ups
2 – 14 Plated Russian Twists
3 – 14 Tuck Rocks
WOD GUIDANCE & GOALS
HEAVY DAY, with a twist! Yes, those percentages are correct. You will start your working sets at a heavier weight then deload the bar and do more reps per set. The EMOM is an abdominal massacre, get ready! If you’re doing Foundations, do a strict press.
Post Weights to Comments.
HOME WOD
Tabata
Push Ups
EMOM 9
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
1 – 20 Alternating V-Ups
2 – 20 Plated Russian Twists
3 – 20 Hollow Rocks
ENDURANCE
Rest