Cycle 2 W3D4 SKILL: 3 Rounds: 5 Tempo Push-ups (:04 down, :02 hold about an inch off the ground, back to start of push-up) 10 Hollow Rocks :15 Handstand Hold WOD: “Donny” For Time: 21-15-9-9-15-21 Deadlift (225/155) Burpees
Cycle 2 W3D3 STR: Pause Clean WOD: EMOM 15: 20 Alt DB Snatch (40/25) 20 OH DB Lunges (switch arm after 10 reps) 40 Double Unders CO: 5 Rounds: 100’ Sled Facing Backward Drag UB March/Medium Weight Rest as needed.
Today’s schedule: 5am, 6am, 7am OLY, 8am, 9am. Closed for the rest of the day. Have a safe and Happy Halloween! Cycle 2 W3D2 STR: Farmer Carry WOD: AMRAP 25: 50 Air Squats 30 HPC (95/65) 10 Strict HSPU CO: AMRAP 10: 50m Run 18 CTB (must be done in sets of 6)
Cycle 2 W3D1 STR: Overhead Squats WOD: AMRAP 15: 5 Deadlifts (225/155) 10 Bar Facing Burpees 15 Sit-ups CO: E:90 OTM 10: 12/6 Cal AB
Coach’s Pick 🙂
Cycle 2 W2D5 STR: Split Jerk WOD: AMRAP 12: 5 TTB 10 WB (20/14) 10’ for all 10 TTB 15 WB 15 TTB 20 WB Etc.. increase by 5 reps. CO: 4 Rounds: 250m Row 10 Ring Dips Rest 1:00
Cycle 2 W2D4 SKILL: 3 Rounds: 100m OH KB Carry (1.5/1) (50m left arm, 50m right arm) 20 Beat Swings (working on arch and hollow positions) :30 Plank Hold Rest 1:00 WOD: “Ladders” For Time: 10-1 Clean (165/95) 1-10 Pull-ups
Cycle 2 W2D3 Sorry for the late notice: Tomorrow’s 8am and 9am will be at 8:30 and 9:30am Thank you and sorry for any inconvenience. STR: Snatch WOD: EMOM 21: Min 1: 15 KBS (1.5/1) Min 2: 15 Box Jump Overs (24/20) Min 3: 15 GHD Sit-ups CO: 6 Rounds: 400m Run Rest 1:00
Cycle 2 W2D2 STR: Zercher Plate Carry WOD: 3 RFT: 7 Snatch (135/95) 100 D/Us CO: 3 Rounds: 20/12 AB 20 Pull-ups 15/9 AB 15 Pull-ups 10/6 AB 10 Pull-ups Rest 3:00
Renatus Athletes: Just for tomorrow, the 8am and 9am classes will be changed to 8:30am and 9:30am. Thank you and sorry for any inconvenience. Cycle 2 W2D1 STR: Pause Front Squats WOD: For Time: 9/9 Cal Row 9 Thrusters (115/85) 15/12 Cal Row 15 Thrusters 21/15 Cal Row 21 Thrusters 27/21 Cal Row 27 Thrusters […]
