Iron Harbor Community Strength

Kraken First Game of Inaugural Season, Knights Season Opener

3 x 5 squat
3 x Shrug + Clean + Squat Clean

Going 3 times through

AMRAP 3
Ladder Drills
AMRAP 3
Hurdle Drills
AMRAP 3
Double unders

Push Press

4 Sets of 6 repetitions:
Set #1- 70%
Set #2: 72%
Set #3: 74%
Set #4: 76%

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict "Cindy"

3 mi run
50 Hand Stand Pushups

WOD
3 Rounds:

24/17 Calorie Row

21 Kettle Bell Swing (53/36)

18 Push press (95/65)

15 Box Jumps (30/24)

20 Min Sn**ch Work
Sn**ch + Drop Sn**ch + OHS

WOD
200 Meter Run, 21 V-Ups, 21 Burpees
200 Meter Run, 18 V-Ups, 18 Burpees
200 Meter Run, 15 V-Ups, 15 Burpees
200 Meter Run, 12 V-Ups, 12 Burpees
200 Meter Run, 9,9
200 Meter Run, 6,6
200 Meter Run, 3,3

1 mi run
5x5 Squat @ 85%

WOD
For time:
1000m Row
40 Thrusters 35/45
40 Pull Ups
1000m Row
30 Thrusters
30 Pull Ups
1000m Row
20 Thrusters
20 Pull Ups
1000m Row
10 Thrusters
10 Pull Ups
1000m Row

W/U
500 m row
100 m bear crawl
10 Wall Walk

15 min
sn**ch + sn**ch balance

WOD
3 RFT
10 power clean (115/75)
10 front squat
300 m run

w/u
500 m row

WOD
1 mi run
30 Clean & Jerk (135/95)
1 mi run

5 min amrap
10 airsquat
2 scaled rope climbs

Squat
2x8 50%/60%
2x6 75%/70%

Between sets
Press same reps and %

WOD
5 RFT
20 box jumps (24/20)
20 push press (96/65)

W/U
500m row

3x 3 drop sn**ch
3x5 Squat sn**ch grip press

5 x 1 squat sn**ch

4 rounds
10 thruster (115/75)
10 K2E