Today is an opportunity to use those jumping skills. E2MOM x 8 5 Power Snatch (TNG) 30 DUs *Score is weight (AHAP) ** 30 DUs = 30 SUs “Our truest life is when we are in… Read more »
Gracie getting in a well deserved nap. It’s hard work for her coming up with all these wods. MetCon For Time 1000m Row 50 T2B 30 Power Snatches (135/95)** **Rx+: Squat Snatches “If it’s not on your calendar,… Read more »
Working the movements lighter lead to better form & heavier lifts in the long run. MetCon 8min AMRAP 15 Power Snatches (95/65) 5 Bar Muscle Ups * *Scale is 10 Push ups “To be content means that you… Read more »
Jessica flying through a few wallballs. Skills Pick one or two and work on them For Time 800m Run 30 Power Snatch (75/55) 400m Run 20 PSn (75/55) 200m Run 10 PSn (75/55) *18min Cap **RX+: 95/65 … Read more »
Bill likes to raise the bar high. E90MOM x 10 Sets Power Snatch Squat Snatch OHS *Score is Weight ** Rx: can drop weight; but RX + : Cannot drop bar “To handle yourself, use your head; to… Read more »
A great way to get to know your Iron Hero Family is to join us for our Stink N Drink. Do the workout, then go hangout together. Coming up 5/19/17. 6RFT 5 Power Snatch (135/95)** 40 DU *12 min… Read more »
Don’t forget about the Mobility clinic Saturday Morning. Free for members, $10 for guests, we’ll start at 11am. WL 1rm Squat Snatch MetCon Tabata (8ea) Power Snatches (75/55) Burpees Over Bar *score = total reps Rx+= 95/65… Read more »
Can’t be shy about them double unders anymore, eh, Brooke? BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows MetCon For Time 50… Read more »
With all those brains, sometimes it gets hard to carry your head around… WL E3MOM x 5 3 Squat Snatches *Score = Weight MetCon 21-15-9 Russian Swings (24/16) Ab Mat Situps Down Ups *8min Cap First, we’re… Read more »
Who wants gainz, anyway… Partner WOD 20min AMRAP 50 Power Snatches (75/55) 50 DB Stepups on 20″ Box (50/30) 50 Ring Rows *As long as each partner does at least 1 rep of each movement, divide the reps up… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.