Saturday

NCFIT Iron Strong – Strength and Conditioning

Warm-up

Warm-up (No Measure)

Warm-up

Grab a partner and a Barbell!

1 ROUND EACH…

P1: AMRAP of…

5 Push-Up to Pike

10 Alt. V-Ups

15 Air Squats

P2: Bike 1:45

When P2 finishes the bike, switch!

Into…

2 ROUNDS EACH…(need a barbell!)

P1: AMRAP of…

5 Romanian DL

5 Hang Muscle Clean

5/5 Elbow Punches

P2: 15 Burpees or Up-Downs

When P2 finishes Burpees, switch!

Workout

Partner WOD RFT 18 burpee/hpc/bike (Time)

Metcon (Time)

IN TEAMS OF 2…

18 ROUNDS FOR TIME

4 Burpees Over the Bar

6 Hang Power Clean (155/105)

10/7 Calorie Bike

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.

*Solo options = Work = Rest

(Score is Time)
Hang cleans should be something you can do unbroken.

Finisher

Extra Credit – Ab mat sit ups100 (No Measure)

Extra Credit: 100 Ab mat Sit ups or 50 GHD sit ups

Optional