10.11.18

WOD
Iron First (Time)
Teams of 3
5 Rounds (30 Minute Cap):
60/50 Calories Bike/Row
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks

Round 1: 45/30
Round 2: 50/35
Round 3: 60/40
Round 4: 70/45
Round 5: 80/50

Sc1: Byrjar umf 1. 40/25
Sc2: Byrjar umf 1. í 35/20

FIT

WOD WARM UP
## 1 Minute
Easy Bike/Row
Active Spidermans
Pigeon Pose (:30 Seconds Each Side)

## :45 Seconds
Moderate Bike/Row
Active Samson
Front Rack Stretch

## :30 Seconds
Faster Bike/Row
Push-up to Down Dog
Child’s Pose

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

### Movement Prep
15 Second Fast Bike/Row (Each Athlete)

### Deadlift Movement Prep
Establish Set-up Position
– – – – – – – – – – – – – – – – –
3 Bottom Half Deadlifts (Mid-Shin to Knee)
3 Full Deadlifts

### Hang Power Clean Movement Prep
Establish Bottom of Hang Position
– – – – – – – – – – – – – – – – –
3 High Hang Power Cleans
3 Hang Power Cleans

### Movement Prep
5 Strict Presses
– – – – – – – – – – – – – – – – –
3 Pausing Push Presses (Pausing in Dip)
– – – – – – – – – – – – – – – – –
3 Pausing Push Jerks (Pausing in Dip)
– – – – – – – – – – – – – – – – –
5 Push Jerks
– – – – – – – – – – – – – – – – –
Build to Workout Weights

## 1 Round (With Opening Weight)
*Each Athlete:*
3 Calorie Bike
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks

CategoryWOD