renegaderow

WOD: 16/02/2019

Conditioning:

3 Rounds for Max Reps –

1′ Row (cals)

1′ P. Presses (35/25kg)

1′ 10m Shuttle Run

1′ Pushups

1′ Renegade Rows

1′ Rest

SDHP2

WOD: 15/02/2019

Strength:

C&J –
15′ to find your 5RM

Conditioning:

Team WOD of 2:

15′ AMRAP –

30 WBs (9/6kg)

30 SDHPs (40/25kg)

30 V-Ups

squatsnatch

WOD: 13/02/2019

Strength:

Snatch –

15′ to find your 5RM

Conditioning:

12′ AMRAP –

1 Squat Snatch

3 C&Js

30 DUs

Rx = 70/50kg

DeadliftIlia

WOD: 12/02/2019

Gymnastics Strength:

Strict HSPUs –

4 x 8/10 reps

Rest 2′

Conditioning:

EMOM 14′ –

Odd Mins: 15 DLs (70/50kg)

Even Mins: 15 BJs (60/50cm)

OR

CF Endurance Rowing*:

60′ Row
*solo 4 posti per classe

tuckjump

WOD: 11/02/2019

Strength:

Front Squat –

15′ to find your 5RM

Conditioning:

10′ AMRAP –

5 Tuck Jumps

10 Jumping Squats

20 Jumping Lunges

BarbellandRow

WOD: 09/02/2019

Conditioning:

Team WOD of 3:

For time of –

2000m Row

75 H. Snatches

75 H.Cleans

75 FS

75 DLs

2000m Row

Rx = 42.5/30kg

lunges2

WOD: 08/02/2019

Strength:

Deadlift –

15′ to find your 5RM

Conditioning:

10′ AMRAP –

Ladder (2,4,6,8…reps) of –

Lunges
Burpees
Situps