Category Archives: WOD

Wednesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Back Squat (10 X 1 OTM)

WOD

Metcon (Time)

3 C2B

6 Power Snatch 75/55

15 Wall Balls 20/14

10 Rounds
RX+:

MU: 3

Double KB PSN: 6 (20kg/12kg)

Wall Ball: 15 (#20/#14)

10 Rounds

Accessory

Metcon (3 Rounds for time)

Assault Bike: 20 Cals for time

Rest 1:00

3 Rounds

Tuesday

Ironclad CrossFit – CrossFit

Warm-up

Strength

Bench Press (10 x 1 OTM )

WOD

Metcon (AMRAP – Reps)

Death by Cluster(#115/#75)

Progressive (First minute one rep, second minute two reps,and go on until you cannot continue. Failure = Success)

Accessory

Metcon (No Measure)

Row: 1K (PR Effort)

Rest 3:00

Then

Row 250M (Split time faster than 1k)

Rest 1:00

2 Rounds