Iron Sharpens Iron

8/01/17 WOD

Every 1:30 for 7:30

Power Clean X 2 (50-55-60-65-70%)

Every 1:30 for 7:30

Clean X 2 (50-55-60-65-70%)

Every 2:00 for 10:00

Clean X 1 (75-80-85-85-90%)

EMOM 5:00

Clean Pull X 2 (95-105%)

7/28/17 WOD

Every 1:30 for 15:00 (10)
1 Split Jerk
50-55-60-65-70%
5 @ 75-80%
Focus on speed and positioning

AMRAP 10:00
100m Run
100m Farmer’s Walk, 55/35#
50m Waiter’s Walk, R 55/35#
50m Waiter’s Walk, L

Cool Down / Accessory:
Walk 1 lap
3 Rounds for Quality:
10 1-arm Russian KB swings, L and R at moderate weight
10 Suitcase Deadlifts, L and R at moderate weight
Focus on perfecting your ability to effectively hinge at the hip

7/27/17 WOD

BENCHMARK DAY:
“Jackie”
1K Row
50 thrusters, 45#
30 pull-ups

Cool Down / Accessory:
Walk 1 lap
3 sets:
20 alternating front-rack box step-ups, AHAP
(Target box height just above knee cap)
Rest as needed between sets