Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
You’ve heard right, The second annual IRON OCTOBER is coming October 25th.
Presented by Iron Mile & Progenex we’re planning on having the largest gym hosted partner competition in CA!
Last year brought out over 400 people, and showcased over 50 different teams. Some with future games athletes! Take a look back, and what happened last year, and mark your calendars…
OCTOBER 25, 2014 – IRON OCTOBER 2 at Iron Mile Fitness
…an URBAN Hike.
Saturday, July 5th. We closed the gym and took to the world famous Sacramento River trail. Mixed with handstand push ups, muscle ups, air squats, etc. 3 Hours & 10 Miles later. Check out some photos from the day!
Just a 40 Foot Muscle Up… Not scary or anything
Seriously, Don’t try this at home kids!
On July 4th, Iron Mile family came in droves and tackled a “Patriotic” WOD. 50 people gathered to do a 3 person team workout…
75-60-45-30-15
Deadlifts 225/185
Pushups (on the plates / one at a time)
350m Run
Skill:
5×2 squat snatch
Wod:
9 min AMRAP
10, 20, 30,…
calorie row
OVHD squats 95/65
Extra work: 50-100 reps of core work!