Warm Up
Crossover Symmetry Shoulder Activation
500 Meter Row
5 Minutes continuously repeat with empty barbell:
-10 bent over rows
-10 good mornings
-10 deadlifts
Running Warm Up:
50’ high knees
50’ skip
50’ karaoke (both directions) 50’ soldier kicks
WOD
Run 800 Meters/ Row 1000 Meters Then..
4 Rounds-
-15 Deadlifts
-10 Push Ups + Renegade Rows
Then..
-Run 800 Meters/ Row 1000 Meters
*Goal: Under 17 Minutes
Keep your belly tight on both the deadlifts and the renegade rows. Break up the movements if you feel your form start to change. Dig deep on that final run!!
Each rep of the renegade row will be push up + DB row right + DB 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.
If you are struggling to maintain a tight plank position as you pull, try lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.