Tuesday, 04 September 2018



Partner WOD

Bike 200 Calories

Row 200 Calories


For Time

This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.



Complete as many rounds and reps as possible in 5 minutes of:

4 Strict Pull-ups

8 Army T Push-ups

12 Alternating Pistols


For Score



Couch Stretch – 1:00/side

Banded Hamstring Stretch – 1:00/side

Overhead Tissue Smash – 1:00/side



Post time, score, and experiences to comments


  1. White Ape says

    Did run through of Iron Club program for this week with Coach Such. Good stuff!!
    A solid hour of lifting!

    Then Partnered with Sarah for the sprints:
    21:19 Rx

    Didn’t do AMRAP, a little too worn out.

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