Renatus Athletics

WEEK 3 STR: Front Squats WOD: “POLAR BEAR” For Time: 3 Rounds:  8 Front Squats (135/95) 8 Toes To Bar 8 Bar Facing Burpees Rest until minute 7 For Time: 24 Bar Facing Burpees 24 Toes To Bar 24 Front Squats

PARTNER WOD: EMOM 30: Alternating between, 1- Wall Balls (20/14) 2- Toes To Bar 3- Burpees 4- DBL DB Push Press (35/20) 5- Cal Row 6- Rest Max Reps Partners switch every :30

WEEK 2 WOD: AMRAP 30: 100m DB/KB Goblet Hold Carry (70/50) 20 Box Jumps (24/20) 300m Run 40 DB/KB Goblet Hold Alt Reverse Lunges (70/50) Rest 2min between each round.

WEEK 2 WOD: “BODY BY BRIAN” For Time: 18-15-12-9-6 (FEMALE CAL: 15-12-9-6-3) Cal AB Thrusters (95/65) STR: Snatch

WEEK 2 WOD: “JACK LOCKHURT” For Time: 1000m Row 75 Wall Balls (20/14) (10’) 50 Lateral Burpees Over Rower 25 Ring Muscle-Ups  MINI PUMP FINISHER

WEEK 2 STR: Clean and Jerk WOD: “SCOTT VANDERSHOOT & BEN FREAKING DAVIDSON” Every 2:30 for 5 Sets: 16 Shuttle Runs (25’ = 1 SR) 20 Sit-ups REST 3MIN Every 2:30 for 5 Sets: 20/16 Cal Row / Ski 2-4 Rope Climbs

WEEK 2 STR: Snatch WOD: “DOUBLE REP DT” 5 RFT: 24 Deadlifts (95/65) 18 Hang Power Cleans 12 Push Jerks

PARTNER WOD: 10 RFT: 25’ DBL DB Front Rack Lunges 7 DBL DB Hang Snatch 5 DBL DB Burpee Deadlifts Each partner completes 1 full round, while other partner rests.

WEEK 1 WOD: “POKE BOWL” For Time: 21/16 Cal Ski / Row 21 HSPU 21 Push-ups 21 Ring Dips 15/12 Cal Ski / Row 15 HSPU 15 Push-ups 15 Ring Dips 9/7 Cal Ski / Row 9 HSPU 9 Push-ups 9 Ring Dips STR: Clean and Jerk

WEEK 1 WOD: “KALUA PORK” 5 RFT: 10 Lateral Burpees Over Bar 5 Power Cleans (185/125) STR: Snatch