Renatus Athletics

PARTNER WOD: For Time: 10-9-8-7-6–5-4-3-2-1 Synchronized Devil Press (50/35) 800m Row *Split distance as needed. ⁃ 10 Synchro Devil Press, 800m Row, 9 Synchro Devil Press, 800m Row, 8 Synchro Devil Press, 800m Row etc…

WOD: “SOUR PUNCH STRAWS” 5 RFT: 20 MB Sit-ups (20/14) 15 HSPU OR 10 STRICT HSPU

STR: DELOAD WEEK 7 Back Squats WOD: “NANCY” 5 RFT: 400m Run 15 Overhead Squats (95/65)

STR: DELOAD WEEK 7 Clean and Jerk WOD: “SOUR GUMMY WORMS” AMRAP 15: 500m Row 50 DUs 10 Hang Power Cleans (95/65) 25/20 Cal AB 50 DUs 10 Hang Power Cleans

STR: DELOAD WEEK 7 Power Snatch WOD: “WARHEADS” For Time: 40-30-20-10 Push-ups Cal Row

STR: DELOAD WEEK 7 Front Squats WOD: “AIRHEADS EXTREME” EMOM 12: Alternating between, 1- 12 Burpees to 6” Target 2- 10 Air Squats + 16 Alt Lunges 3- 200m Run 4- 12 Box Jumps (30/24)

CLASS WILL BE AT 8AM!! PARTNER WOD: 4 RFT: 300m Run (together) 30 Hang Power Cleans (95/65) 30 Burpees 30 Cal AB 30 Deadlifts 30 Plate GTOH (35/25) ⁃ Split reps as needed.

WOD: “WHAT I SEE” AMRAP 5: 10 SA DB Push Press 8 SA OH DB Alt Lunges 10 SA DB Push Press 8 SA OH DB Alt Lunges ⁃ Rest 5min AMRAP 5: 10 SA DB Snatch 25’ Handstand Walk 10 SA DB Snatch 25’ HSW ⁃ Rest 5min AMRAP 5: 8 SA OH DB […]

STR: WEEK 6 of 12 Front Squats WOD: “THIS IS THE KINGDOM” 3 Sets: 5 Wall Walks 10 Wall-Facing Strict HSPU 15 CTB Pull-ups 20 Toes To Bar ⁃ Rest 2min after each set.

STR: WEEK 6 of 11 Snatch WOD: “LION” For Time: 40/32 Cal Row 40/32 Cal AB 40/32 Cal Row