Iron Sharpens Iron

5/19/17 WOD

Every 2:30 for 10:00 (4)
Bench x 3
Across – Increase from last week.

“Helen”*
3 Rounds for time:
400m Run
21 KB swings, 55/35#
12 Pullups

*Compare to 2/27/17, 8/10/16, 6/13/16, 8/3/15

Cool Down
Walk 1 lap
For quality
20 alternating pushup shoulder tap with :02 hold at top of rep

5/17/17 WOD

7 Minutes In Heaven
AMRAP 7:00
Thrusters, 75/55#
Bar-facing burpees
1/1, 2/2, 3/3………..

Cool Down
Walk 1 lap
10:00 jog / row / bike at conversational pace
1:00 couch stretch L
:30 hollow hold
1:00 couch stretch R
:30 hollow hold
1:00 rig ham stretch L
:30 hollow hold
1:00 rig ham stretch R
:30 hollow hold

5/16/17 WOD

Every 2:30 for 10:00 (4)
Press x 3
Across
Increase from last week

3-5 sets for quality
Burgener warm up
3 Rope climbs (Rx+ legless)
8 Ring dips (Rx+ weighted)
5 strict T2B
10 Hip extensions

Cool Down:
Roll / stretch / mobility
with any remaining time