25 Min EMOM
3 Burpees
6 Squats
5 Pushups
Posted by: Eric Summers | February 6, 2012
Oly Night
We are having an Olympic lift focused night tonight.
Three Position Hang Snatch – 5×3
Three Position Hang Clean – 5×3
Back Squat – 5×5
MetCon:
4 rounds for time:
10 OH Squats
20 Situps
30 Double Unders (if yo have them, 60 singles if you don’t)
Posted in IronWorks
Posted by: Eric Summers | February 2, 2012
Everyday I’m Shuffling
A Deck of Cards will be used to randomize our WOD tonight. We have done this on a Saturday WOD, but not on Thursday Night.
Hearts – ManMakers
Diamonds – Knees 2 Elbow
Clubs – Box Jumps
Spades – Dips
(Number cards will equal that number of reps per suit, Face Cards will equal 10 reps, Aces will be 11 reps, and the Jokers are automatic 20 Burpees)
Posted in Uncategorized
Posted by: Eric Summers | January 26, 2012
Tonight’ WOD
“IronWorks Gone Bad”
Thrusters
Sit-ups
Box Jumps
Push Ups
Lunges
Three 5 minute rounds, rotating stations on the minute. One min rest between rounds.
Posted in IronWorks
