Renatus Athletics

PARTNER WOD:AMRAP 30:160 DUs80 Air Squats1600m Run *Switch every 200m80 Alt Walking Lunges – Split reps as needed.

PARTNER WOD:AMRAP 30:160 DUs80 Air Squats1600m Run *Switch every 200m80 Alt Walking Lunges – Split reps as needed.

STR: Cycle Week 7 of 9 Push Press WOD:AMRAP 12:20 Alt Hang Power Snatch15/12 Cal AB10 Push Press

STR: Cycle Week 7 of 9 Deadlifts WOD:5 RFT:5 Deadlifts15 Pull-ups20 KBS

WOD:EMOM 20:Alternating between,1- 18/14 Cal Row2- 15 Toes To Bar3- Max Alt Single DB Up Down4- Rest

STR: Cycle Week 7 of 9 Power Cleans WOD:For Time:800m Run40 Box Jump Overs20 Hang Power Cleans400m Run20 Box Jump Overs10 Hang Power Cleans

STR: Cycle Week 7 of 9 Back Squats VALENTINES DAY WOD:“HEARTBREAKER, DREAM MAKER”AMRAP 10 (W/ A PARTNER or SOLO):2 Wall Balls – P12 Synchronized Burpees2 Wall Balls – P22 Synchronized Burpees4 WB – P14 Synchronized Burpees4 WB – P24 Synchronized Burpees6 WB – P16 Synchronized Burpees6 WB – P26 Synchronized Burpees ETC… REPEAT THE PATTERN. […]

PARTNER WOD:AMRAP 24:12 DB Devils Press400m Run *TOGETHER12 DB Devils Clean30 Pull-ups *Partner 1 WORKS, Partner 2 Hangs from PU Bar. Switch as needed. Split the Devils Press and Devils Clean as needed. One partner works at a time on these.

STR: Cycle Week 6 of 9 Deadlifts WOD:AMRAP 13:6 Deadlifts *300/250m Row*Increase weight every 2 ROUNDS

STR: Cycle Week 6 of 9 Push Press WOD:“ALMIGHTY PUSH”FOR TIME: 3 Rounds:15 Shoulder To Overhead (115/75)50 DUs 5 Box Jumps (30/24) REST 2:00 2 Rounds:10 STOH (155/105)75 DUs 10 Box Jumps REST 2:00 1 Round:5 STOH (185/135)100 DUs 15 Box Jumps