Renegade Days

Mar 31st, 2019

Category: CrossFit

Renegade Days

Matt

Warm-up
1:00 on/:15 Rest
1. Jump Rope
2. Twisting Push Ups
3. Jump Rope
4. Barbell Front Squats
5. Jump Rope
6. Overhead Barbell Hold
7. Jump Rope

Strength
10-8-6-4-2
Seated DB Strict Press
Renegade Rows
 
WOD
21-15-9
Front Squats (115,75)
100 Double Unders after each set
 
Level 2- (95,65)
Level 1- (75,35)

CFS Endurance Sunday – Southie Orange 10AM

Endurance WOD
E3MOM 18
Odd Rounds Complete  A
Even Rounds Complete B

4 Minutes Rest Between WODs

WOD 1
A. 200m Run 
B. 20 Box Jumps 

21-15-9-6
Burpees 
OH SA DB Kneeling Get Ups (total)
KB SDHP
Sit-Ups 

WOD 2
A. 25/20 Cals Bike 
B. 250m/200m Row 

21-15-9-6
Hand Release Push-Ups
KB Swings
Box Step-Ups (Total)
MB Russian Twists x 2

At Home WOD
AMRAP 8
2 Wall Climbs
20 Hollow Rocks
20 Supermans

Cash Out
Roll Outer Hip – 1:00 x Side
Pass Thrus of any kind – 20 Reps