050918

Wednesday, 09 May 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Metcon (Time) 50 DL 225/155 50 Russian KBS 32/24 50 Wallball 50 Front Rack KB walking Lunges 24/16 50 DB Shoulder to Overhead 50/35Workout can be done in ANY order, any combination of rounds or reps, get creative and push yourself. Two kBs for walking lunges,

Tuesday

Tuesday, 08 May 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Warm-up Warm-up (No Measure) 2 rds: 400m run 10 Air Squats 10 Wall Dips Hip Stretch Strength Push Press 3rds ME Strict Press into ME Push Press 95/65 Wod Metcon (AMRAP – Reps) 5rds 10 Squat Cleans 95/65 10 WB Situps 20/14 ME WB 20/14 20min

050718

Monday, 07 May 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Metcon (Time) 21-15-9 Thrusters 95/65 Box Jumps 24/20 400m Run Between Rounds Front Squat 3 sets of 8 @70% Rest 90 sec between rounds

Fri Yay

Friday, 04 May 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Thursday

Thursday, 03 May 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Strength Deadlift (3 X 10) Metcon Metcon (Time) 2 Rounds 35 Push Jerks 135/95 35 Deadlifts 185/135

3 For 1

Wednesday, 02 May 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Metcon Metcon (Time) 3 Rounds 400m Row 10 Squat Snatch 135/95 Rest 5 Minutes 3 Rounds 30 Double Unders 10 Burpees 3 Pull Ups Rest 5 Minutes 3 Rounds 4 Squat Cleans185/135 8 Hand Stand Push Ups

Tuesday

Tuesday, 01 May 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Warm-up : Warm-up (No Measure) 30 Cal Per Person on Echo Bike Strength Bar Muscle-ups (Teach & Practice Bar Muscle Ups) Metcon Metcon (Time) 60 Cal Row 50 TTB 40 Wall Balls 20/14 30 Cleans 135/95 20 Bar Muscle Ups

Monday

Monday, 30 April 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Warm-up Strength Back Squats 6min EMOM Every 2min 3 reps @ 91% Rest 2min 4min EMOM Every 2min 2 reps @ 94% Wod Metcon (Time) 800m Run 30 Thrusters 95/65 40 Target Burpees 30 Front Squats 95/65 800m Run

Saturday

Saturday, 28 April 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Wod Metcon (AMRAP – Rounds and Reps) 20min AMRAP 200m Run 20 Pullups 20 KBS 53/35 20 Target Burpees

042618

Thursday, 26 April 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Warm-up (No Measure) 2rds 200m run 10 Strict Press 45/35 10 Windshield Wipers 10 Side Lunges Skill 3rds 10 Strict HSPU 10 Strict T2B 10 Strict Ring Dips 1 min Rest Between RdsSeated DB Press Should be substituted for HSPU Box Dips substituted for Ring Dips

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