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So far IRONWOODCoach has created 1555 blog entries.


By | 2013-05-08T20:15:19+00:00 May 8th, 2013|WOD|

Thursday Six sets for times of: 3 Reps Power Clean 185/135# 6 Reps Toes to Bar 9 Ring Dips 12 Wall Balls 20/14# Rest 3 [...]


By | 2013-05-07T19:44:40+00:00 May 7th, 2013|WOD|

Wednesday 2 Sets For Time: 600 m Relay Run Each member runs 200 meters Partner WOD's In teams of three, complete as many rounds as [...]


By | 2013-05-06T16:31:48+00:00 May 6th, 2013|WOD|

Tuesday STRENGTH: Four sets of: Deadlift x 5 reps Rest 3 minutes between sets (spend this time working on mobility) METCON: “Running Jackie” For time: [...]


By | 2013-05-05T14:30:23+00:00 May 5th, 2013|WOD|

Monday 1 REP MAX: Shoulder Press METCON: Two Sets for Time: 25 Hand Release Push-Ups 15 Front Squats (95/65) 15 Wall Ball Shots (20/14) [...]

WOD 5-2-2013

By | 2013-04-30T18:46:56+00:00 May 1st, 2013|WOD|

Thursday STRENGTH: Four sets of: 6-8 Bulgarian Split Squat each leg - Slow and controled Rest 45 seconds 8-10 reps Ring Rows - Slow and [...]

WOD 5-1-2013

By | 2013-04-30T18:44:05+00:00 April 30th, 2013|WOD|

WEDNESDAY Technique: Four sets of: Clean x 1.1.1 (rest 10 seconds between singles – these are full cleans) Rest 2-3 minutes between sets METCON: Complete [...]

WOD 4-30-2013

By | 2013-04-29T16:37:18+00:00 April 29th, 2013|WOD|

TUESDAY Four sets for max reps of: In 5:00, run 600 meters, and then complete as many reps as possible of: Unbroken Pull-Ups Push Press [...]

WOD 4-29-2013

By | 2013-04-29T09:10:10+00:00 April 28th, 2013|WOD|

MONDAY STRENGTH: Five sets of: 3-5 Back Squat Rest 60 seconds 10 reps each arm KB/ DB Row Rest 60 seconds METCON: Three rounds for [...]

WOD 4-27-2013

By | 2013-04-26T21:02:25+00:00 April 26th, 2013|WOD|

BRING A FRIEND SATURDAY In teams of 4: One person at each station trying to get as many reps as possible each minute. 30 seconds [...]

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