Renatus Athletics

Cycle 2 W7D3 STR: Sumo Deadlift WOD: 3 RFT: 500m Row 12 Deadlifts @ 60% 21 Box Jumps (24/20)

Cycle 2 W7D2 STR: Clean & Split Jerk WOD: AMRAP 3: 8 OHS @ 60% 12 Burpees over Bar Rest 1:00 AMRAP 3: 6 OHS @ 70% 10 BOB Rest 1:00 AMRAP 3: 4 OHS @ 80% 8 BOB

Cycle 2 W6D6 Team WOD: AMRAP 24: Teams of 3: P1: 200m Run P2: 1 Round: 6 UB Hang Cleans @ 60% 30 UB DUs P3: Cal Row Score: Max Cal + Rounds

Cycle 2 W6D5 STR: Snatch Complex WOD: AMRAP 20: 200m Run 4 Strict Pull-ups 6 Cleans @ 75% of 1RM 8 Strict HSPU CO: 3-5 Rounds: 25 UB DUs Or 50 UB Singles Rest 1:00

Cycle 2 W6D4 STR: Bench Press WOD: 3 RFT: 30 WB (20/14) 10’ 6 Tire Flips AHAP CO: 4-8 Sets: 10 Deficit Push-Ups Place hands on 4″ plates and lower chest between them to the floor. Rest 1:30

Cycle 2 W6D3 STR: Sumo Deadlift WOD: For Time: 25 Cal Row 20 CTB Pull-ups 25 Power Snatch @ 70% of 1RM 20 CTB Pull-ups 25 Cal Row CO: 4-8 Rounds: 200m Row 10 KBS Rest 1:30

Cycle 2 W6D2 STR: Power Clean & Push Jerk WOD: 2 RFT: 45 Cal Row 40 GHD Sit-ups 35 KBS (2/1.5) CO: 1-3 Sets: 10 Seated DB Press Heavy and UB Rest 1-1:30

Cycle 2 W6D1 STR: Box Squats WOD: For Time: 9-7-5-3 Snatch @ 60% of 1RM BMUs CO: 2-5 Rounds: 1K AB or 800m Row Rest 2:00

Cycle 2 W5D6 TEAM WOD: Teams of 2: For Time: 100 Cal Row 80 KBS (1.5/1) 60 WB (20/14) 40 BBJO (24/20) 60 WB 80 KBS 100 Cal Row *Break up anyway.

Cycle 2 W5D5 STR: Power Snatch WOD: For Time: 21-15-9 Bar Facing Burpees Front Squats @ 55% of 1RM CO: 1-3 Rounds: AMRAP 4: 500m Row Max Bar MUs in remaining time. Scaling: Max CTB or Pull-ups in remaining time. Rest 2:00