CrossFit Iron Pelican

Strength: 5 RM Thruster   WOD: 12.5 AMRAP 7: 3 Thruster 100/65 65/35 3 C2B PU pull-up/ring row 6 Thruster 6 C2B 9 9 Cont. pattern for 7:00

  WOD: “Mexican Jumping Beans” 5 RFT 10-8-6-4-2 Squat Clean 155/105 100-80-60-40-20 DUS Scaled 5 RFT 10-8-6-4-2 Squat Clean 115/75 200-160-120-80-40 DUS Strength: 3X3 FS 3X3 BS Moderate to heavy

Skill: E2MOM 10 15 Target Burpees (Goal is to work for 1:00, Rest for 1:00) WOD: AMRAP 20 9 Ring DIP 12 SDHP 135/95 95/65sc 15 BJ 24/20

Strength: EMOM 8: 2 Squat C&J @ 75% Rest 4 min EMOM 8: 2 Squat Snatch @ 75%   Skill: Death by Pull-ups & T2B Min 1: 1 Pu & 1 T2B Min 2: 2 PU & 2 T2B Cont. Pattern until Failure

  “NANCY” 5 RFT 400M Run 15 OHS 95/65

*8AM Barbell Basic Class* *9AM Partner WOD: Teams of 2, You go I go: AMRAP 20           RX            SC 9 Squat Cleans (115/75) (75/45) 9 Burpee Box Jump 6 Squat Cleans 6 Burpee Box Jump 3 Squat Cleans 3 Burpee Box Jumps Athlete One does 9

  WOD: 12.4 AMRAP 12 RX                  SC 150 Wall balls 20/14       14/10 90 Double-unders           270 Singles 30 Ring Muscle-ups        Stare at the Rings Strength/Skill Spend the rest of class working on a weakness

Skill: EMOM 10 EVEN 6-10 PUs ODD  :30 Static Hold on PU Bar   WOD: AMRAP 14 10 Burpees    Rx                                SC 10 PC & J (95/65)                              (65/35) Rest 1 Mins 10 Burpees 10 PC & J (115/75)                            (95/65) Rest 1 Mins 10 Burpees 10 PC & J (135/95)                            (115/75) Rest 1 Mins 10 Burpees

Strength: 5 X 5 DL @ 70% of 1RM   WOD: 3 RFT     RX          SC 21 WB 20/14      14/10 14 HSPU               14 HRPU 7 DL   275/185    185/135

  Skill 3 RDS 30 DU (use this time to work on them)/90single Rest 30 Sec   Strength: EMOM 8 1 Snatch High Pull + 1 Squat Snatch + 1 OHS @ 70% Rest 4 EMOM 8 1 Clean High Pull + SC + PJ + SJ @ 70%