CrossFit Iron Pelican

Partner WOD AMRAP x 30 100 Calorie Row 100 Wall Balls 20/14 100 Burpee Box Jump Overs 24/20 100 KB Swings 53/35 100 Toes to Bar

CORE: 50 Medball ABMSU 20/14 1 Minute Plank w/ plate on back 45/25 50 Medball ABMSU 1 Minute Plank w/ plate on back   WOD: RX 3 RFT 25 Cal Row 25 Burpees 25 Kettlebell Swings 53/35           Scaled 3 RFT 15 Cal Row 15 Burpees 15 KBS 40/26

Strength: Back Squat 5 X 5 @ 70%   WOD: RX AMRAP 15 5 HSPU 10 S2OH 155/105   Scaled AMRAP 15 5 HRPU 10 S2OH 95/65

Strength: EMOM 10 1 PC @ 75% Rest 2 Mins EMOM 10 1 PS @ 75%   WOD: RX AMRAP 10 10 HPS 10 OHS 10 PC 10 Thrusters 10 SDHP (95/65)       Scaled AMRAP 10 10 HPS 10 Front Squat 10 PC 10 Thrusters 10 SDHP (65/35)  

RX “Bradshaw“ 10 Rounds for time of: 3 Handstand Push-ups 6 Deadlifts (225#/155#) 12 Pull-ups 24 Double-Unders This Hero WOD is dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska,

Core: L-Sit accumulate 2 min, 5 burpees every time you break   WOD: RX’ 5K Run   Scaled 1 Mile Run Rest 5 mins 1 Mile Run

Strength: Hang Squat Clean 1RM 15 Mins   WOD: RX 21-15-9 Hang Squat Cleans 115/80 C2B   Scaled 21-15-9 HSC 95/65 Banded C2B

Strength: 5 x 3 OHS, 3 sec pause @ bottom, 70% of OHS WOD: RX’ 18-15-12 Cal Row PS 95/65 Directly into … 18-15-12 T2B OHS 95/65 Scaled 18-15-12 Cal Row PS 75/55 …… 18-15-12 Knee up X2 Front Squat 95/65

Strength: 5 X 3 Push Press every 90 sec 5 X 3 Push/ Spit Jerk every 90 Sec   WOD: “Sean” 10 RDS 11 C2B pull-up 22 Front Squat U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division

Conditioning: 6 x 200 every 90 sec   WOD: 4 RDS 15 HSPU 12 TTB 9 Ring Dips