Iron Cross Saturday

Saturday 111022

A. Iron Cross progressions

B. WOD:
As many rounds as possible in ten minutes of:
10 Burpees
10 Ring Dips
10 Pull-Ups

Mike D. has embraced his inner Grace. Have you?


* * * * *
Here’s what’s on tap for Sunday’s WOD classes:

A: Deadlift 3-3-3

B: Three rounds for time of:
Power Clean x 5 reps
Front Squat x 10 reps
400 Meter Run

Post load and time to comments.

Responses

  • Jamie F.

    Nutts RX’d.  40:20.  Ouch.  Pull-Ups, Wall-Balls, Double-Unders, and Running w/45 LBS Plate all need work.

    10 Full Range of Motion HSPU’s unbroken today!  That’s a first!

    • Jamie F.

      I forgot to add 30″ box jumps to that list.  Wong and Williamson, you guys kicked @$$!

  • David T.

    4 rds as RX’d

  • Sofly

    5 rds + 1pu
    3 strict pu and 3 ghd dips subbed

  • erika

    ahh, so good to be back @ the box after a long, long break. 

    3 rounds, 1″ banded kipping pullups and dips between 2 boxes as per josh’s suggestion. 

  • Peter

    Not thrilled with this one… maybe other people are feeling the same which is why few scores were posted on the whiteboard?  3 rounds, 7 burpees (bardips, strict pullups)

    But plank holds? 4:05, bitchez.  First time the cash out served as a self-esteem boost.

    • Anonymous

       Burpees?  What was the WOD?

  • Jim S

    4 rds even RX
    After 3 tries managed a 2 min plank hold. New goat discovery project complete.

  • http://www.facebook.com/profile.php?id=691586317 Stan Strickland

    5 rounds + 10 burpees, Rx’d w/strict pull ups
    6 min plank hold

  • Joe W

    4 rds + 10 burpees + 5 GHD dips. My dips need some serious work.
    Cashout #1: Tabata Calf raises: 14 reps
    Cashout #2: Plank hold: 2:20

  • Hari Singh

    4 Rounds + 10 Burpees
    4:00 Plank hold

  • Williamson

    Nutts with the Saturday Hero Wod-ers,

    21minutes
    sub 225lbs Deadlift for questionable back.

    Fun

  • Cindy Lai

    4 rounds + 4 burpees,
    + 8:00 mn plank hold…Josh, want a rematch? ;)
    How about we do the same thing with how long you can hold a squat?

    • Jai

      If you guys do a squat hold contest, I’m in. :)

  • Sara

    5 rounds plus 4 burpees as rx’d

  • Michael C

    4 rnds + 10 burpees, 5 ring dips
    2:20 plank hold.

  • Jay

    3 rounds + 4 ring dips
    2:05 plank hold