Renatus Athletics

EMOM 10 min: 2 HPC (60% of 1 RM) Then 4 Rounds for time: 2 min ME KBS (1.5/1) * 1 min rest 1 min ME Wall Climbs * 1 min rest

HAPPY HALLOWEEN! 15 minutes to establish a 1RM DEAD lift. Then put 80% of your lift on the bar for the WOD. 3 Rounds for time: 2 HULK CAR FLIPS (tire flips) 2 DEAD lifts 10 PUMPKIN SMASH (slam balls) * You must ZOMBIE crawl (bear) to each station.

*This is one continuous effort broken into 12 minute cycles which begin with a 800M run for time. 12 minutes to: Run 800m – for time. With the remainder of the 12 minutes: Establish a 3RM Power Clean. 12 minutes to: Run 800m – for time. With the remainder of the 12 minutes: 3 attempts, […]

5 Rounds for time of: 30 KBS (1.5/1) 10 Clean to Thrusters (95/65) 15 Burpees *Rest 3 min between rounds.

2 min ME KB Snatch (1.5/1) Then AMRAP 8 min 8 Lateral Box Jumps (24/20) 16 OH Walking Lunges (45/25) 24 Hand Release Push ups Then 2 min ME KB Snatch (1.5/1)

“Angie” 100 pull-ups 100 push-ups 100 sit-ups 100 air squats * Must perform all reps of the movement before moving on to the next. * Lurong Challenge WOD #7

“CrossFit Total 2” 1RM Clean 1RM Bench Press 1RM OHS * 3 Attempts per movement * Score = All 3 Max

3 Rounds for time of: 400m Run 21 C2B 12 Deadlifts (275/185)

For time: 30 Shoulder Touches 15 T2B 25 KBS (2/1.5) 20 Shoulder Touches 15 T2B 25 KBS 10 Shoulder Touches 15 T2B 25 KBS

“Opposing Ladder” 10 HSPU, 1 Power Clean (135/95) 9 HSPU, 2 Power Cleans 8 HSPU, 3 Power Cleans 7 HSPU, 4 Power Cleans 6 HSPU, 5 Power Cleans 5 HSPU, 6 Power Cleans 4 HSPU, 7 Power Cleans 3 HSPU, 8 Power Cleans 2 HSPU, 9 Power Cleans 1 HSPU, 10 Power Cleans Lisa’s BDay […]