CrossFit Iron Pelican

Strength: 3 X 2 Power Snatch 3 X 2 Squat Snatch Increasing weight every 2 minutes.   WOD: AMRAP 6 6 Power Snatch 95/65 6 HSPU  

Partner WOD 100 Cal Row 75 Burpee Box Jumps 50 OH Lunges 95/65 25 C&J 155/105

Partner WOD 120 OH Squats w/ Plate (45/25) Run 200M 120 KBS (53,35) Run 200M 120 P2OH Burpees (45/25) Run 200M 120 OH Alt. Lunges (45/25) Run 200M 120 thruster w/Plate (45/25) Run 200M 120 AB-Mat Sit UP Run 200M Both Partner Run Split Reps evenly

Strength Back Squat 3 X 10 @ 70% Rest 2-3 mins b/w sets   WOD: Buy In: ROW 1K 21-15-9 KBS (70/53) OHS (115/80)

Core: EMOM 12 Min 1: 15 ABMSU Min 2: 20 Sec L-sIt Min 3: 30 Sec Plank   WOD: 6 X 150M Run 30 sec rest b/w sets Rest 4 mins 4 X 200M Run 45 sec b/w sets Rest 4 min 2 x 300M run 60 sec b/w sets

EMOM 10 Odd: 10 Thruster 95/65 Even: 10 T2B WOD: “JT” 21-15-9 HSPU Ring Dips Push-up In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Strength: Every 30sec for 6 mins moderate weight 1 PC Rest 4 Min Every 30 sec for 6 mins moderate weight 1 PS   WOD: 104 WBS (20/14) 52 Pull-Ups   Extra Work 1-mile run *optional*

Partner WOD “Morrison” 50-40-30-20-10 WB (20/14) Box Jumps (24/20) KBS (53/35) While partner is working other partner is holding a plank U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from

Strength: Squat Snatch 5 X 3 every 90 sec climbing each set WOD: AMRAP 12 15 Hang Power Snatch (75/55) 20 WB (20/14)

Core: 10 RDS 20 Sec Hollow Hold 20 Sec Superman Hold   WOD: 4 RDS 25 Cal Row 20 Target Burpees 15 T2B