Warm Up
-Jump Rope for 3 Minutes
Then 3 Rounds
-5 Seconds of top of the push up hold
-5 Seconds of bottom of the push up hold
-10 Seconds of air squats
WOD
6 Rounds (For Time)
-8 Push Up + Renegade Row
-24 Air Squats
-36 Double Unders / 72 Single Unders
Score: Total Time
Goal: Under 18 Min
Each rep of the renegade row will be push up + row right + row left.
For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.
Chest and thighs touch the ground at the bottom. Lock out completely at the top.
For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.
For the air squats – set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It’s just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!