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”

METCON

4 Rounds
200 Meter Farmer’s Carry
30 Sit Ups
200 Meter Run
15 Dumbbell Push Press

Weight: 50/35

MASTERS

4 Rounds
200 Meter Farmer’s Carry
30 Sit Ups
200 Meter Run
15 Dumbbell Push Press

Weight: 35/20

MOVE

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.

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HOME WOD

4 Rounds
200 Run
30 Sit Ups
200 Meter Run
15 Push Ups

ENDURANCE

Rest