Feb 192017
 

WOD

for time

-sprint 100m

-27 bar facing burpees

-sprint 100m

-21 bar facing burpees

-sprint 100m

-15 bar facing burpees

-sprint 100m

-9 bar facing burpees

-rest 3 minutes-

for time

-9 bar facing burpees

-sprint 100m

-15 bar facing burpees

-sprint 100m

-21 bar facing burpees

-sprint 100m

-27 bar facing burpees

-sprint 100m

Who will reign supreme this year??

Feb 162017
 

WOD

as many rounds as possible in 22 minutes of:

-15 thrusters (ascending in weight)

-15 pull-ups

*switch every full round*

**each round add weight to thruster**

round 1: empty bar 45#/30#

round 2: 75#/55#

round 3: 95#/65#

round 4: 115#/85#

round 5: 135#/95#

round 6: 155#/105#

round 7: 175#/125#

etc….

keep-calm-and-love-fran

Feb 162017
 

WOD

1-8/8-1/1-8

-power snatch (95#/65#)

-ring dips

*after each segment rest 2 minutes*

Some actions from last years 16.5 Open WOD. The Open is here!!! Sign up and join the Iron Will team

Feb 152017
 

WOD

every minute on the minute for 18 minutes

-minute 1: run 100m + 15 air squats

-minute 2: 12/10 calorie row

minute 3: 7 deadlift (225#/155#) + 28 double unders

Feb 132017
 

Strength

-front squat

7×2 1×3 @80-85%

every 1:15

*note same weight as last time*

-break-

WOD

for time

9-15-21

-hang power clean (135#/95#)

-burpee pull-ups

Now you just have to walk up and down playing beethoven!