Wednesday 03182015

Ok, before we get started… you guys looking for strength gains check out the IronGrip Strength tab. If you are someone looking to become more proficient at weightlifting to improve exercising then check out the IronGrip Barbell tab.

I would love to feature videos and pictures from all of you who and have shown vast improvement in a short period of time. There would only be one requirement:  write something clever about the experience or yourself… anything.

Warm up:
8min AMRAP of:
200m row
10 GHD sit ups
10 pull ups

BB Gymnastics:
1) 7X2 Snatch from blocks (at hip) – AHAP
2) 7X2 Clean from blocks ( at hip) + 1 Push Jerk – AHAP
*note: perform two cleans, then one push jerk after second clean.

Strength:
Deadlift – 1X6@65%, 1X5@75%, 1X4@85%, 1X1@92% – rest as needed

TVCF Met-Con:
15min AMRAP of:
15 Air Squats
15KB Swings 70/53
30 Double Unders

Interval Work:
Tabata
Wallballs 20/14
Hand release Burpees to 6” target
*notes: 20/10 alt. between movements for a total of 8 Rounds.

Pain Wod:
15 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
10 Box Jumps 30/24″
15 Muscle-Ups

Accessory w/Partner:
8 Rounds with a partner
Partner 1 runs 200m
Partner 2 does ME Toes to Bar

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