Murder Monday 3-25-2019
STR: None WOD: Open Workout 19.5 For Time: 33-27-21-15-9 Thrusters (95/65) CTB Pull-ups TC: 20:00
STR: None WOD: Open Workout 19.5 For Time: 33-27-21-15-9 Thrusters (95/65) CTB Pull-ups TC: 20:00
No 5:30, 6:30, 7:30pm class tonight. Friday Night Lights for 19.5 at Renatus at 5:30pm with just the Renatus Crew! STR: Front Squats WOD: For Time: 6 Legless Rope Climbs Or 9 Rope Climbs 15 GHD Sit-ups Or 15 Weighted Sit-ups 4 Legless Rope Climbs Or 6 Rope Climbs 15 GHD Sit-ups Or 15 Weighted […]
STR: Sumo Deadlift WOD: AMRAP 10: 50’ down/ 50’ back Prowler Push (170/125) 15 Cal AB or Row 50’ down/ 50’ back Sprint
STR: Clean WOD: For Time: 75 WB (20/14) 35 Cal AB or Cal Row
DAILY WODs will be posted the night before at 10pm. STR: Snatch Balance WOD: Every 4:00 x 5: 8 Deadlifts @ 55-65% 12 Burpee BJO (24/20) 200m Run
STR: Strict Press WOD: Open Workout 19.4 For Total Time: 3 Rounds: 10 Snatches (95/65) 12 BFB REST 3:00 3 Rounds: 10 BMU 12 BFB TC: 12:00
“This is life. Handle it or get crushed by it.”
STR: Snatch WOD: EMOM 16: 1- 50 DUs / 70 Singles 2- 20 Goblet Squats (1.5/1) 3- 10 T2B 4- :30 KB Front Rack Hold (Switch sides after each round)
STR: Bench Press WOD: AMRAP 12: 2 DBL DB Power Clean (50/35) 2 CTB Pull-ups 4/4, 6/6, 8/8… etc
STR: Deadlift WOD: 10 RFT: 6 Lateral Burpees over Bar 2 Deadlifts (HEAVY, athlete’s choice) 12 Cal Bike / Row