Iron Antler Fitness Workout for Oct 22, 2021 https://ironantlerfitness.com/index.asp?pageid=1&startdate=20211022 Daily Workout for Oct 22, 2021 en-us Fri, 22 Oct 2021 00:00:00 MST Fri, 22 Oct 2021 16:41:43 MST Iron Antler Fitness Workout for Oct 22, 2021 https://ironantlerfitness.com/index.asp?pageid=1&startdate=20211022 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://ironantlerfitness.com/images/htg_logo_rss.gif 39 31 Holy Legs Batman Fri, Oct 22, 2021 https://ironantlerfitness.com/index.asp?pageid=1&startdate=20211022 https://ironantlerfitness.com/index.asp?pageid=1&startdate=20211022 Fri, 22 Oct 2021 00:00:00 MST Warm Up:<br />250m Run<br />High Knees<br />Butt Kickers<br />Toy Soldiers<br />Knee Hugs<br />Worlds Greatest<br />Foam Roll:<br />1:00 Quads<br />1:00 Hamstrings<br />1:00 Lower/Upper Back<br /><br />Strength: Front Squats<br />5x5 @ 75%<br />20 Weighted Bulgarian Split Squats (10/10) between sets<br />*Use DBs, KBs, barbell. Make it challenging<br /><br />WOD: Holy Legs Batman<br />Every 2:00 x 5 <br />12/10 Cal Bike<br />10 Box Jump Overs (24/20)<br />*Max 1:00 min on the bike. Scale cals in order to finish box jump overs* Fight Gone Badish Fri, Oct 22, 2021 https://ironantlerfitness.com/index.asp?pageid=1&startdate=20211022 https://ironantlerfitness.com/index.asp?pageid=1&startdate=20211022 Fri, 22 Oct 2021 00:00:00 MST AMRAP in 5mins x 3 rounds. Score is total REPs<br /><br />1 minute Row Cals<br />1 minute MedBall Cleans <br />1 minute Medball Situps<br />1 minute Jump Rope or Du'ers<br />1 minute Burpees<br />1 minute REST<br /><br />Write Score down after each Round<br /><br />A- Single Jump Rope & Choose Medball<br />D- Du'ers 14/20# Medball