Throat Punch Thursday 3-3-2022
STR: Cycle Week 9 of 9 Test Week WOD:AMRAP 12:10 Wall Balls6 Burpees To 6” Target10 Alt Pistols 6 HSPU
STR: Cycle Week 9 of 9 Test Week WOD:AMRAP 12:10 Wall Balls6 Burpees To 6” Target10 Alt Pistols 6 HSPU
STR: Strict Pull-ups WOD:Every 7:00 for 3 Sets:10/10 SA DB Strict Press10/10 SA DB Upright Rows20 Alt V-Ups :30-:45 Banded Plank Hold In remaining time complete Max Meter Row. Score is total Meters.
STR: Cycle Week 9 of 9 Test Week Deadlifts WOD:AMRAP 10:30 DUs 12/10 Cal AB5 Deadlifts
STR: Cycle Week 9 of 9 Test Week Push Press WOD:For Time:12-9-6-18-15-12Shoulder To Overhead24-18-12-36-30-24Russian KBS
Attention Renatus Athletes: There is no Saturday Partner WOD class today. The box will be closed this morning. We are hosting our CrossFit Open competition this evening at 5pm. “OPEN WORKOUT 22.1”:AMRAP 15:3 Wall Walks12 Alt DB Snatch (35/50)15 Box Jump Overs (20/24)
STR: DELOAD WEEK 8 of 9 Back Squats WOD:AMRAP 12:1-2-3-4-5 etcDeadlifts2-4-6-8-10 etcSit-ups After each full round, complete 8 Lateral Burpees Over Bar. Ex: 1 Deadlift + 2 Sit-ups + 8 BOB
STR: DELOAD WEEK 8 of 9 KB Work WOD:3 RFT:800m Run40 Alt Walking Lunges20 Ring Rows
STR: DELOAD WEEK 8 of 9 Back Squats WOD:Every 3:30 for 5 Sets:75 DUs 15 Thrusters Rest the remaining time.
STR: DELOAD WEEK 8 of 9 Power Cleans WOD:6 RFT:5 Power Cleans:30 Front Rack Hold200m Run
STR: DELOAD WEEK 8 of 9 Push Press WOD:AMRAP 16:300/250m Row12 Alt OH Barbell Lunges 20 Alt Single Leg TTB