Renatus Athletics

WOD: “King Crab Roll” For Time: 20/16 Cal Row 20 Alt DB HPC (50/35) 20/16 Cal Row 20 Alt DB HPS (50/35) 20/16 Cal Row 10 Alt DB Hang Cleans 20/16 Cal Row 10 Alt DB Hang Snatch 20/16 Cal Row

STR: WEEK 3 of 11 Snatch WOD: “California Roll” 2 Sets: 50 DUs 15 GHD Sit-ups 10 Burpee Pull-ups 15 GHD Sit-ups 50 DUs ⁃ REST 1:1

STR: WEEK 3 of 11 Front Squats WOD: “Karen” For Time: 150 Wall Balls (20/14) (10/9’ target)

STR: WEEK 3 of 11 Clean and Jerk WOD: “Spicy Tuna Roll” For Time: 1200m Run 3 Rope Climbs 15 DB STOH (2×50/35) 800m Run 2 Rope Climbs 9 DB STOH

PARTNER WOD: “9/11 Tribute WOD” For Time: 749m Row 100 DB Deadlifts 749m Row 100 DB Hang Power Cleans 749m Row 100 Alt DB Hang Power Snatch 750m Row 60 DUs 43 Burpees 8 DB Squat Clean Thrusters ⁃ One partner works while other partner rests. Split reps as needed.

STR: WEEK 2 of 11 Front Squats WOD: For Time: 25/20 Cal AB 8 Wall Facing Strict HSPU 20/15 Cal AB 8 Wall Facing Strict HSPU 20/15 Cal AB 8 Wall Facing Strict HSPU 25/20 Cal AB

STR: WEEK 2 of 11 Snatch WOD: For Time: 54ft Barbell Back Rack Carry 2 Front Squats 3 Deadlifts 2 Front Squats 54ft Barbell Back Rack Carry

WOD: 3 RFT: 10 Ring Muscle-ups 20 Box Jump Overs (24/20) 30 GHD Sit-ups Then, 50 Alt Front Rack Lunges (135/95) PUMP FINISHER!

STR: WEEK 2 of 11 Back Squats WOD: E2MOM 16: 150m Row 2 Cal AB / Ski Erg ⁃ Add 2 Cal each round for 6 rounds (2,4,6,8,10,12). Then complete as many calories as possible for rounds 7 and 8.

PARTNER WOD: “LABOR DAY BASH” 9 RFT: 5 Synchronized Thrusters (95/65) 18 Hang Power Cleans (split reps) 8 Synchronized Burpees 2min Max Calories – pick your poison: Row, Ski, Bike (split time)