WARM UP – MOBILITY
Skipping, joint rotations, and activations
Stretch: Overhead / Lats + Dip extension / Pecs
Review and warm-up: Strict pull-ups + Bar dips
WOD A
Every 90s x 10 (5 sets each alternating)
Sets 1-8 (4 sets of each): Build to a heavy/challenging 3:
A1: 5,4,3,3 Strict pull-ups (weighted, body weight, or banded)
A2: 5,4,3,3 Strict bar dips (weighted, body weight, or banded)
Set 9&10: (1 set of each)
AMRAP each to failure (Must be 7-8+ reps)
– If sets 1-4 were weighted, then at body weight
– If sets 1-4 were bodyweight, then add 1-2 red or 1 green bands.
– If sets 1-4 were banded, then do AMRAP challenging ring rows & bench dips
*Weighted Pull-up x 3*
*Weighted Bar Dip x 3*
WOD B
*Renegade Master*
Complete AMRAP in 10 mins:
1 x Push-up + Renegade row L+R
20 Doubleunders
2 x Push-up + Renegade row L+R
20 Doubleunders
3 x Push-up + Renegade row L+R
20 Doubleunders
4 x Push-up + Renegade row L+R
20 Doubleunders
Cont…
—
Rx: 50/35lb dumbbells
Continue adding 1 Push-up/Row/Row each round
Score is last completed round # + reps. (push-up + row + row = 1)
ACCESSORY
2-3 rounds:
8-10 Narrow neutral grip pull downs
12-15 Tricep rollbacks
12-15 Reverse Flys (or 15-20 Band Face pulls)
