Strength
4 SETS FOR QUALITY
:30 Lying Leg to Pole
-Rest :30-
:30 Kip Swing + Knees Up*
-Rest :30-
:30 Kip Swing + Knees Up + Kick
-Rest :30-
*Knees Swing + Knees Up denotes the pushing down on the rig and trying to elevate the body + knees up towards the rig instead of just knees to chest.
(No Measure)
WOD
FOR TIME
50/40 Cal Bike
25 DB Renegade Rows 35#/20#
100 Tuck-Ups
25 DB Renegade Rows
50/40 Cal Bike
Skill
ON A 10:00 RUNNING CLOCK...
Rope Climb Practice
(No Measure)
WOD
FOR TIME*
200m DB Front Rack Carry 50#/35#
20 Burpees
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Renegade Rows
4 Rope Climbs
40 Jumping Lunges
4 Rope Climbs
20 Burpees
200m DB Front Rack Carry
*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.
Strength
E2MOM x 14 MINUTES
5 TNG Deadlifts
Immediately into...
:30 Max Double Unders
*Build from Moderate to Heavy.
(Score is Weight)
WOD
3 Rounds For Time:
6 Deadlifts 315#/225#
12 No Push-Up Renegade Row 35#/20#
72 Double Unders
Strength
4 SETS FOR QUALITY
6/6 Arnold Press
15 DB Bent Over Reverse Flies
(Score is Weight)
WOD
AMRAP x 10 MINUTES
3,6,9, and so on...
Renegade Row 35#/20#
Slam Balls 30#/20#
DB Suitcase Box Step-Ups 24"/20"
-Rest 2:00-
AMRAP x 5 MINUTES
1,2,3, and so on...
Renegade Row
Slam Balls
DB Front Rack Box Step-Ups
(Score is Reps)
