Category

WOD

Monday

Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (Time) FOR TIME 250 Cal Bike (Score is Time) Metcon (AMRAP – Reps) EMOM x 12...
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Sunday

Iron Strong Athletics – Strength and Conditioning Home WOD – DB or BP / Bodyweight Home WOD – DB/BP – EMOM 24 cardio/swing/vup/rest (AMRAP –...
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Sunday

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES :30 Bike (increase the pace every round) 3/3 Turkish Sit-Ups* :30 Tuck/Deadbug...
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Saturday

Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (No Measure) ATHLETE CHOICE Choose (1) of the following tasks… – Run 5k (hard effort) –...
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Saturday

Iron Strong Athletics – NC45 Warm-up Warm-up (No Measure) 2-3 ROUNDS (5:00 CAP) 12 Step-ups 100m Run 12 DB Deadlifts 12 Ring Rows Strength Metcon...
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Saturday

Iron Strong Athletics – Strength and Conditioning Home WOD/Outdoor WOD – AMRAP 16 hpc/bj/taps (AMRAP – Rounds and Reps) Saturday Warm-up: 2 Minutes Cardio (bike/row/run/highknees)...
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Friday

Iron Strong Athletics – Strength and Conditioning George Floyd Memorial WOD Warm-up (No Measure) We will honor the memory of George Floyd and many other...
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Friday

Iron Strong Athletics – NC COMPETE A. CONDITIONING Metcon (Calories) 10 SETS 1:00 Max Cal Bike -2:00 Rest b/t Sets- (Score is Cals) B. 60:00...
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