Performance:
Workout
EXTENDED WARM-UP
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows
*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.
(No Measure)
WORKOUT
EMOM x 20 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Max DB Strict Press
*1 RR = Row L + Row R + Push-up
(Score is Total Reps Each Station)
Build (@11:00am)
Workout
STRENGTH
6-4-2-6-4-2
Sumo Deadlift*
*Second set of 6-4-2 should be heavier than your first set of 6-4-2
(Score is Weight)
WORKOUT
2 ROUNDS FOR TIME
30 Deadlifts (185/125)|(135/95)
20/15 Cal Bike/Row
10 DB Renegade Rows (50/35)(35/20)
(Score is Time)
Home WOD:
3 SETS
25 Backpack Cleans
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Backpack Bent Over Rows
-Rest 1:00 b/t Sets-
(Score is Time Each Set)