Renatus Athletics

WOD: “MISSISSIPPI MUD PIE” AMRAP 8: 4-8-12-16-20 etc… Cal AB Burpee Box Jump Overs (24/20) ⁃ Rest 2min AMRAP 6: 4-8-12-16-20 etc… Cal Row Sit-ups ⁃ Rest 2min AMRAP 4: 100m Run (stays the same) 4-8-12-16-20 etc… Alt DB Hang Power Cleans (50/35)

STR: WEEK 5 of 11 Back Squats WOD: For Time: 50 Hang Power Snatch (95/65) 30 Barbell OH Alt Lunges (95/65)

STR: WEEK 5 of 11 Clean and Jerk WOD: “Lemon Meringue Pie” For Time: 25’ Handstand Walk 15 Hang Cleans (135/95) 25’ HSW 20 CTB Pull-ups ⁃ At 4MIN 25’ HSW 10 Hang Cleans (185/125) 25’ HSW 20 CTB Pull-ups ⁃ At 8MIN 25’ HSW 5 Hang Cleans (225/145) 25’ HSW 20 CTB Pull-ups ⁃ […]

STR: WEEK 5 of 11 Front Squats WOD: “Key Lime Pie” AMRAP 10: 10 KBS (53/35) 10 Box Jumps (24/20”)

STR: WEEK 4 of 11 Front Squats WOD: “PUG” For Time: 21-15-9 Cal AB Strict HSPU ⁃ Rest 4:00 21-15-9 Cal AB Front Squats (95/65)

STR: WEEK 4 of 11 Clean and Jerk WOD: “POODLE” For Time: 10-20-30 Toes To Bar Hang Power Cleans (135/95) Bar Facing Burpees

WOD: “Rottweiler” For Time: 50 Wall Balls (20/14) (10’ for M/F) 60 Alt DB Front Rack Lunges (50s/35s) 50 Wall Balls

WOD: “German Shepard” AMRAP 3: 6 Wall Walks 18 Alt V-ups ⁃ Rest 2:00 AMRAP 3: 54 DUs 6 Wall Walks ⁃ Rest 2:00 AMRAP 3: 18 Alt V-ups 54 DUs ⁃ Rest 2:00 AMRAP 6: 6 Wall Walks 18 Alt V-ups 54 DUs

STR: Week 4 of 11 Back Squats WOD: “Golden Retriever” For Time: 200m Row 25 Hang Power Snatch (75/55) 200m Row 25 HPS 200m Row 25 HPS 200m Row

PARTNER WOD: 8 RFT: 4 Box Jumps (30/24) (switch every rep) 18 Deadlifts (245/175) (while P1 performs DLs, P2 hangs from pull-up bar, switch as needed) 7 Synchronized Burpees Over Bar 36 Wall Balls (20/14) (switch every 6 reps)