CrossFit Iron Pelican

  WOD: 3 Rounds: 500m Row 25 AB MAT Sit-ups 20 Push Presses (35s/20s) 15 Deadlifts (205/145) SC: (75/55), (155/105) Fit: (65/45), (135/95)

Metcon: 21 – 15 – 9 Bike for Calories Kettlebell Swings (53/35)   21 – 15 – 9: Row for Calories Burpees   21 – 15 – 9: Medball Squat Cleans (20/14) 200 Meter Run  

WOD: AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips 9 Power Cleans (155/105) SC: (135/95) Fit: Step Over, (95/65) ACCESSORY: 3RDS 10 Bent Over Row 10 SA KB Press (10 per arm) 200M Farmers Carry *You choose weight* (should be challenging)  

Strength: Overhead Squat (65%/3)3 Every 90 sec   WOD: 21-18-15-12-9-6-3 Calorie Row Strict Press (75/55) SC: 65/45 Fit: 55/35 Coaches: Strict press is from the floor not on the rack.

*8am Gymnastic Skill Class* *9am Partner WOD* It’s going to be fun!

Friday 5/5/17   Strength: Snatch 60%/2 65%/2 70%/2 (75%/2)2 Every 2 mins Metcon: 21-15-9: Push Jerks (135/95) Chest-to-Bar Pull-ups SC: (115/80), Pull-ups Fit: (95/65), Ring Rows  

Metcon: “Benchwarmers” Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (135/95) 400m Team Run *40 Min Tim Cap* SC: (115/80) Fit: (75/55)

Strength:   1RM Front Squat 20 Mins   1RM Jerk 20 Mins

Metcon: “Crowbar” AMRAP 4: 18 Power Snatch (95/65) 18 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 15 Power Snatch (115/80) 15 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 12 Power Snatch (135/95) 12 Burpee Pull-ups Max Calorie Row SC: (75/55), (95/65), (115,80) Fit: (55/35), (65/45), (75/55), Burpees Score is Max Cal

  Metcon: “Marathon Monday” 2 Rounds: 400m Run 26 Hand Release Push-ups 400m Run 26 KB Swings (53/35#) 400m Run 26 ABMSU 400m Run 26 Deadlifts (155/105#) 400m Run 26 Wallballs (20/14#) 400m Run 26 Box Jumps (24/20″) *45 Min Time Cap* SC: (35/26#), (115,80), (14/10), Step Ups Fit: 2 Rounds: Cut run and reps