Monday 03232015

IronGrip Barbell and Strength is up and running. If you only have time for Barbell or just looking for strength work then go to its assign tabs and get to work.

WOD 03232015

A) Warm up:
4 Rounds of “Cindy” w/run
5 Pull ups
10 Push ups
15 Air Squats
100m run

B) BB Gymnastics:
Every 30 seconds for 4min:
1 Snatch (full) @ 85%

Then, when the clock hits 5:00-

3min EMOM of:
ME UB (unbroken) Snatches @ 75% EMOM
*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap

C) Strength:
5X3 – Front Squats

D) TVCF Met-Con:
4 Rounds of:
400m plate run 45/25#
21 seated strict plate press
21 leg lifts w/plate
21 squats w/plate

E) Interval Work:
4min AMRAP
8 Front Squats 155/105#
8 Bar facing Burpees
2min Rest
3min AMRAP
6 Front Squats 155/105#
6 Bar facing Burpees
1min Rest
2min AMRAP
4 Front Squats 155/105#
4 Bar facing Burpees
1min Rest
1min AMRAP
2 Front Squats 155/105#
2 Bar facing Burpees

F) Pain Wod:
20min AMRAP
12 Chest to Bar
12 Power Snatches 115/75
12 Box Jump Overs 30/24″
24 KB Swings 53/35#
400m run

G) Endurance:
600m row
150 double unders
600m run


One thought on “Monday 03232015

  1. Warm up:
    BB Gymnastics:135 – EMOM 135 – Rd1, 5 Rd2, 2, Rd3 4
    Strength: 185, 2015, 225, 225 185
    TVCF Met-Con: 19:53
    Pain Wod:
    Assessory: 8:43 – rope didn’t cooperate


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