Category Archives: WOD

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

WOD

A: Metcon (AMRAP – Rounds and Reps)

5 Burpees

5 Ball Slam 30/20

5 Pull-Ups

5 Min AmRap
RX+: C2B

2 Min Rest Then WoD B

B: Metcon (AMRAP – Rounds and Reps)

3 Front Squats 155/105

6 CL&J

400M Run

20 Min AMRAP

Strength

Shoulder Press

1×20

Accessory

Metcon (Calories)

Class Bike

2 Rounds

10 Calories as fast and hard as you can go

Extra Credit

Dumbbell Lateral Raises (3 X 10)

Dumbbell Pullover (3 X 10)

https://youtu.be/ctW4UcBGzyA

Dumbbell Press (3 X 5 Seated)

Tuesday


Ironclad CrossFit – CrossFit

Warm-up

Strength

Overhead Squat (5 X 3 E3M )

WOD

A: Metcon (Time)

200M Run

15 Burpees

5 Rounds

15 Min TC

B: Metcon (AMRAP – Reps)

12 Wallballs OTM 5 Min

RX: 20/14

RX+: 30/20

Accessory

Metcon (AMRAP – Rounds)

15 GHDs

15 Hip Ext

15 Bulgarian Split Squat each leg

3 Rounds
RX+: Add Weights