Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
8 Rounds
-8 Renegade Row
-16 Alternating Dumbbell Power Snatch/ OR Ground to Overhead
Suggestions
Men: 40# DBs Women: 25# DBs
1 Renegade Row = Push Up + Row Right + Row Left
Goal: 12-18 Minutes
Coaches Notes
We are shooting for 1:30-2:15 per round today. There is a good amount of “pulling” type movement so the grip is going to be taxed and intelligent breaks will be critical.
Choose a weight that you can perform the renegade rows well, in 1-3 sets the whole way through. Focus on maintaining a rigid plank position and don’t allow the hips to pike up during the row portion of the movement. These should take around a minute.
Try to go unbroken on the snatches for at least the first half of the workout. Remember to be aggressive with the hips as you stand to drive the weight up. This will help save your grip.