9.27.19. Renegade – Strength

WARM UP

1 Big Block Run

then

5 Minutes Personal Mobility – SMR/Stretch anything tight/sore

STRENGTH

3 Rounds:

  • 8/8 barbell reverse lunges
  • rest 2:00

PARTNER WOD

*Coaches Note: need to start at 26 minutes after the hour
*With a 34:00 Clock
*Partner Up

From 0:00 – 5:00

  • AMRAP sit-ups: one partner works(as many reps without stopping), other partner holds feet

From 5:00 – 17:00

  • 21-15-9 (partner A completes a round of 21, then B completes 21, continue with 15, 9 until both complete 21-15-9 individually)
    • Barbell Shoulder-2-OH
    • Pull-ups
    • rest if time left

From 17:00 – 29:00

  • AMRAP “You-Go-I-Go”
    • 10 close grip push-ups
    • 50 singles
    • 10 bench dips
    • 50 singles

From 29:00 – 34:00

  • AMRAP – KB Front Rack Farmer Carry Relay
    • 2L