Friday 012216

 

IMG_0841

We take pictures/vidz of cool stuff; you guys take pictures and videos of cool stuff. Send your pictures and videos to trainirongrip@gmail.com. This way I don’t have to feel like a jerk for not posting everyone’s pictures/videos… and all of IronGrip Nation will get to share in your PR victory juice. It’s a win/win. Also, make sure they’re edited to less than 15 seconds before you send them, and they’ll go up immediately.

Click here to follow ‘TheIronGrip’ on Instagram and #trainirongrip #ironwarriors

WOD:

BB WORK:
Snatch – 12 minutes to establish a 1RM

STRENGTH:
Front Squat – 4×4 @75-80% of your 1RM EoMOM (every other minute on the minute)
Start @75% and move up if it feels fast. Whether you increase, stay the same, or decrease from a higher weight for the rest of them should be based on feel.

METCON A:
Open ‘15.1’
9 min AMRAP:
15 toes-to-bars
10 deadlifts (115/75)
5 snatches (115/75)
Immediately follow with Open ‘15.1a’
6 minute time cap
1-rep-max clean and jerk

ENDURANCE WORK:
2K Row

ACCESSORY WORK:
75 GHD sit ups for time

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s