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STRENGTH
A1. Deadlift, 3 x 3, 20X0 Tempo, rest 30 seconds
A2. Strict Pull-up, AMRAP x 3, rest 1 minute
A1 and A2 are supersets. Perform a set of 3 heavy deadlifts at tempo, rest 30 seconds, then perform a set of max strict pull-ups (any grip), rest 1 minute and then start second set of A1. 3 total sets.
WOD
Level 1
AMRAP 10:
- Renegade Row* (25/10) x 5
- Jump Rope Single x 50
- Wall Ball to 9′ Target (14/8) x 15
Level 2
AMRAP 10:
- Renegade Row* (45/25) x 5
- Double Under x 25
- Wall Ball to 10′ Target (20/14) x 15
*Notes: 1 Rep of the Renegade Row = Push-up + Db Row R + Push-up + Db Row L
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Strength: DL = 275#, 22 Strict Pull ups (6-8)
WOD: 5+40 (40#, added burpee so man maker renegades)
5 + 40 (sub 10 plyo pu)
5 DL (155#) , 25 DU’s, 5 DL, 25 lunges w/ 25 lbs overhead repeating for 10 minutes
DLs@225, 4+4(=8)
DL @135# / PUx6 each set
WOD: 4+14 @20#renegaderows
Deadlift: 275lbs; Pull-ups: 7,5,4
WOD: 3+10 (through five DUs of the 4th round)
Strength 205# and 20 PUs
WOD 4+1
5+1 Rx’d
Strength: 275# (?)
WOD: 4 + something? (can’t remember)
6 rounds
DL: 155#, 2pu (6 total)
WOD: 3 + rows and 19 DUs.