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

Wednesday

Wednesday, 25 April 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Warm-up Strength New Weightlifting Death by KBS 53/35 Wod Metcon (Time) For Time 10rds 7 Wallballs 20/14 7 WB Situps 7 WB OHS 7 WB Goblet Squats

Tuesday

Tuesday, 24 April 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Strength Behind The Neck Jerk (5 X 3) Metcon Metcon (AMRAP – Reps) 4 Rounds 25 Chest To Bar Pull Ups 5 Cleans 245/170 Cap 15 MinutesFollowing the Workout, Perform a cooldown of 20 Push-ups (In preparation for Murph) Metcon

Monday

Monday, 23 April 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Warm-up Strength Back Squats (2 X 6) 12min EMOM 2reps @ 87% Every 2mins Wod Metcon (Time) For Time 5rds 200m Farmer Carry 90/50 15 Thrusters 75/45 50 DU 5 Burpee Pullups

041918

Thursday, 19 April 2018 by

Rendered Barbell and Fitness – WOD View Public Whiteboard Strength 10 min E2MOM 3 Front Squats @80-87% Metcon (AMRAP – Reps) 2 Rds 5 min AMRAP 50 DU’s 10 Burpee Box Jump overs 24/20 5 Alt DB Snatch 50/35 (5 each arm) Rest 2 min between Rds

4 years… WOW

Wednesday, 18 April 2018 by

To our Rendered Fitness Family, This month marks 4 years of our business being open. We cannot thank you all enough for all of your support during these last 4 years. These last 4 years have challenged Rocky, Marty and I (and our families) in ways that we could never have imagined, and we could never have

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