Iron Sharpens Iron

6/9/17 WOD

EMOM 15:00
A – 15 KB Swings, 55/35# (Rx+ 70/55#)
B – 15 abmat situps
C – :40 row for cal
Score = total cals

Cool Down
Walk 1 lap
2 rounds for quality:
5 pass through
5 pass through in bottom of squat
5 pass through laying face down
:30 double KB ovhd hold
50M Farmer’s Walk, AHAP
:30 side plank L
:30 side plank R

6/8/17 WOD

5 rounds for time:
5 deadlifts, 275/195#
10 ring dips

Cool Down
Walk 1 lap
3 rounds for quality
50M Waiter’s Walk R AHAP
50M Waiter’s Walk L AHAP
10 alternating pushup shoulder-tap with :03 hold at top

6/6/17 WOD

EMOM 10:00
A – 3 Turkish Get-up, R AHAP
B – 3 Turkish Get-up, L AHAP

8 sets
:35 Max Effort row for cal
Rest as needed
Record high, low, avg

Cool Down
Walk 1 lap
3 Rounds for quality
2x:20 standing straigh leg hold
10 crunch
:10 L-Hang
10 hip extensions with :02 at top
:20 samson stretch L
:20 samson stretch R
:30 hollow hold