Performance and Fitness Notes
In WOD 1 we are focusing on gymnastic pulling movements, muscular co-ordination and core strength. No exercise should be taking you longer than 45s to complete and we are looking for quality of movement over quantity so scale the reps if you need to. For the renegade rows we want to be using heavy dumbbells that will test the core.
WOD 2 is going to be a tight time cap, so pick an appropriate weight and skill level that is going to allow you to keep moving.
Performance
WOD 1
EMOM20
Min 1: 8 – 10 Elevated Ring Rows
Min 2: 30s L-Hang
Min 3: 6 – 8 Kipping/Butterfly Pull Ups
Min 4: 12 Renegade Rows
Min 5: 6 – 8 Candlesticks
WOD 2
21 – 18 – 15 – 12 – 9
TTB
SA DB Lunges @22.5/15
DU
9 Minute Time Cap
WOD 1
EMOM20
Min 1: 10 – 12 Ring Rows
Min 2: 30s L-Tuck
Min 3: 6 – 8 Pull Ups
Min 4: 12 Renegade Rows
Min 5: 20 Bicycle Crunches
WOD 2
21 – 18 – 15 – 12 – 9
KTC
SA DB Lunges @15/10
SU
9 Minute Time Cap
Home WOD
For Time
20 Rounds
5 Toes to DB
10 DB Lunges
20 DU/SU
22 Minute Time Cap