Thursday January 24, 2019

Monday’s wallball shots may have took some by surprise. Don’t come out too hot on this one. Be smart and speed up towards the end to make sure you get the workout you’re body will appreciate!

WOD 16 min Cap
50-35-20
Wallball 20/14
20-15-10
See the lights 20/14

Finisher
Accumulate 3:00 hollow hold
Any break 10 sit ups
Maximum of 100 sit-ups

Friday January 25, 2019

Did you know that on February 9th at 2 pm we are going to have Artisan Pizza Maker Evan in the House? If you want to attend and learn how to make everyone’s favorite cheat meal RSVP here or drop your $18 in an envelope with your name in it to Iron Mile Coach. Bring a bottle of wine to enjoy while you cook.

https://www.eventbrite.com/e/artisan-pizza-making-class-for-kids-adults-tickets-54271814458

Partner

30 min AMRAP
10-15-20-25-……
TTB
HPC 155/105
Push press 155/105
Row cals

Switch any time

Wednesday January 23, 2019

Skill/strength
Hang Power Cleans
Building 5-5-5-3-3

WOD 15 min cap
18-15-12
Deadlift 225/155
Box Jump 30/24
Over the bar burpees

Tuesday January 22, 2019

Skill/strength
Back squats
3×10

Partner I go you go
10 Rds: 20 min cap
6 Front squats 185/125
8 HSPU
10 pull-ups

Scale weight and or reps
To complete your rd in 2min

Monday January 21, 2019

A great workout to start the week!

Workout: 20 min AMRAP
50 Wallball 20/14
25 push-ups
50 ft Handstand walk
25 KB swing 53/35 70/53 RX+

Scale HS walk to backwards Bear crawl
And you can do 25 < and >

Finisher
3xs
20 Hollow rock or :60 hold
:60 handstand hold
:60 Superman hold