IRON WOD PREP 6 G2/AC 2

WOD:

IRON WOD PREP 5 LPO 2

WOD:


A-70KG
B-95KG
C-100KG-100KG-100KG-100KG-100KG-105KG
D-100KG-105KG-110KG-100KG-105KG
4-24KG

IRON WOD PREP 4 F1

WOD:


A-50KG-55KG-60KG-62KG-64KG-66KG
B-86KG
C-148KG
D-3X10 Barbell Curls@40kg
E-3X10 CG DB Bench@2-25kg
F-👍

IRON WOD PREP 3 AC 1

WOD:

MetCon-

70% Effort:

3x

1 min. KBS@24kg

1 min. Assault Bike

1 min. Box Jumps

1 min. Thrusters@20kg

1 min. SDHP@24kg

rest 1 min.

rest 2 min.

3x

1 min. Row

1 min. Chinese Plank

1 min. lateral D Ball toss over 2 Benches@100lbs

1 min Russian Twists@5kg

rest 1 min.

3x 20/20m OH Carries@1-24kg

IRON WOD PREP 2 G1

WOD:

IRON WOD PREP 1 LPO 1

WOD:


A-65kg
B-86kg
C-86-86-86-90kg
D-90-110-120-130kg
E-👍

OPEN SEASON 19 (DELOAD)

WOD:
Strength-
4x3 Split Jerks@80kg
3x5 Bench Presses@80kg-10 Strict HSPU
2x10 Barbell Curls@30kg-35kg
1xDrop Set Barbell Curls 10@40kg-10@30kg-10@20kg
2x10 DB CG Floor Presses@2-22.5
1xDrop Set DB CG FP@ 10@2-22.5kg-10@2-15kg-10@2-12.5kg
3x5/5 Windshield Wipers
3x15 Lying Banded Hip/Knee Flexion