Iron Club/Open Gym on Thursday, 5:00-6:30 pm, is canceled this week. We are sorry for any inconvenience.
Conditioning:
“The Anvil”
50 Wall ball shots (20/14) @ (10/9′)
10 Burpees-over-bar*
40 Sit-ups
10 Burpees-over-bar
30 Box jump overs (24/20″)
10 Burpees-over-bar
20 Strict pull-ups
10 Burpees-over-bar
10 Power cleans* (205/133)
10 Burpees-over-bar
For time
(25:00 cap)
*Games standard burpees over bar. Power cleans should be 75% of 1-rm clean
†Levels:
- Intermediate/70+ Advanced: 45 WBS (16/10), 8 burpees, 36 sit-ups, 8 burpees, 27 box jump overs (20/16″), 8 burpees, 18 strict or kipping pull-ups, 8 burpees, 9 power cleans (165/108), 8 burpees
- Beginner/70+ Scaled: 40 WBS (12/8), 6 burpees, 32 sit-ups, 6 burpees, 24 box step overs (20/16”), 6 burpees, 16 banded pull-ups or ring rows, 6 burpees, 8 power cleans (135/93), 6 burpees
Post results and experiences in the comments
12:35 Rx
14:37 Beg
20in box step overs
Green band pull-ups
63lb pwr clean
13:25 RX
Wall balls unbroken
Steady pace on Burpee’s
Singles on pull-ups and cleans
12:13 rx
14:13-18:49 (800m run)
12:37 Rx
That was a fun WOD! The surprise rest 2:00 then 800 run or 1000 row at the end was a blast! 🤣
14:50
INT@ 73#
Row 750m
Total time: 20:36
21:09 int numbers
This was a good one, I’d love to retest! Did the plu with less bands (one green, one thin red), jumped a 14” box
600 m run at the end was brutal, thanks Jimmy!