4/16

WOD
Bear Complex
5 Rds
7 Cycles of
Pwr Cln
Front Sqt
Push Press
Back Sqt
Rack Press

Start light build up to max

4/15

WOD

8 Min Ladder
20 Mtn Climbers
2 Rope Climbs
20 Mtn Climbers
3 Rope Climbs
20 Mtn Climbers
4 Rope Climbs
20 Mtn Climbers
5 Rope Climbs
etc…

Rise of The Renegades WODS!

full_onwhiteEvent 1 – Trial By Fire – Individuals

Athletes Must Choose WOD A,B or C before the start of their heat. Incomplete reps count as 1 sec against final time.

For Time – 10 Min Cap
A B C
21-15-9 T2B

w/

3x 1 DL & 1P. Cln @135/105

After each set of T2B

21-15-9 K2E

w/

3x 1 DL & 1P. Cln @105/75

After each set of K2E

21-15-9 Knee Raises

w/

3x 1 DL & 1P. Cln @75/45

After each set of Knee Raises

 

Event 1 – Trial By Fire – Teams

Athletes Must Choose WOD A,B or C before the start of their heat. 1 Athlete does T2B the other does DL&Cln. Partial deductions will apply for athletes choice of their part of the WOD only after they complete the entire 3rd set. Incomplete reps count as 1 sec against final time.

For Time – 10 Min Cap
A B C
15-15-15-15 T2B

w/

3x 1 DL & 1P. Cln @135/105

After each set of T2B

15-15-15-15 K2E

w/

3x 1 DL & 1P. Cln @105/75

After each set of K2E

15-15-15-15 Knee Raises

w/

3x 1 DL & 1P. Cln @75/45

After each set of Knee Raises

 

Event 2 – Raze the Bar – Individuals

Athletes Must Choose WOD A, B or C before the start of their heat

6 Min Emom Ladder
A B C
6 BxJump/Stepup 24/20

P.Snatch 65

6 Box Jumps/Step ups

P.Snatch 85

6 Box Jumps/Step ups

P.Snatch 105

6 Box Jumps/Step ups

P.Snatch 125

6 Box Jumps/Step ups

P.Snatch 145

 

1 Min M.E. Hand Release P.U. upon lift failure.

6 BxJump/Stepup 24/20

P.Clean 65

6 Box Jumps/Step ups

P.Clean 85

6 Box Jumps/Step ups

P.Clean 105

6 Box Jumps/Step ups

P.Clean 125

6 Box Jumps/Step ups

P.Clean 145

 

1 Min M.E. Hand Release P.U. upon lift failure.

6 BxJump/Stepup 24/20

DL 65

6 Box Jumps/Step ups

DL 85

6 Box Jumps/Step ups

DL 105

6 Box Jumps/Step ups

DL 125

6 Box Jumps/Step ups

DL 145

 

1 Min M.E. Hand Release P.U. upon lift failure..

 

Event 2 – Raze the Bar – Teams

Athletes Must Choose WOD A, B or C before the start of their heat. One Athlete Does Box Jumps the other performs the barbell lift. They may switch in the next lane but not once the min has already started. Only One Athlete performs the M.E. HRPU  

6 Min Emom Ladder
A B C
6 BxJump/Stepup 24/20

P.Snatch 65

6 Box Jumps/Step ups

P.Snatch 85

6 Box Jumps/Step ups

P.Snatch 105

6 Box Jumps/Step ups

P.Snatch 125

6 Box Jumps/Step ups

P.Snatch 145

 

1 Min M.E. Hand Release P.U. upon lift failure.

6 BxJump/Stepup 24/20

P.Clean 65

6 Box Jumps/Step ups

P.Clean 85

6 Box Jumps/Step ups

P.Clean 105

6 Box Jumps/Step ups

P.Clean 125

6 Box Jumps/Step ups

P.Clean 145

 

1 Min M.E. Hand Release P.U. upon lift failure.

6 BxJump/Stepup 24/20

DL 65

6 Box Jumps/Step ups

DL 85

6 Box Jumps/Step ups

DL 105

6 Box Jumps/Step ups

DL 125

6 Box Jumps/Step ups

DL 145

 

1 Min M.E. Hand Release P.U. upon lift failure..

 

Event 3 – Heavy Burn – Individuals

Athletes Must Choose WOD A, B or C before the start of their heat. Score= Last weight pushed/carried + #of Dubs/singles after last push/carry. Dubs multiplied by 3.

6 Min Amrap
A B C
20 Dubs/ 60 Singles

2- 25M Sled Push@175

20 Dubs/ 60 Singles

2- 25 Sled Push@195

20 Dubs/ 60 Singles

2- 25M Sled Push@225

20 Dubs/ 60 Singles

2- 25 Sled Push@275

M.E. Dubs/Singles

20 Dubs/ 60 Singles

2- 25M Sled Push@175

20 Dubs/ 60 Singles

2- 25 Sled Push@175

20 Dubs/ 60 Singles

2- 25M Sled Push@175

20 Dubs/ 60 Singles

2- 25 Sled Push@175

M.E. Dubs/Singles

20 Dubs/ 60 Singles

2-25M KB Carry@35/53

20 Dubs/ 60 Singles

2-25M KB Carry@35/53

20 Dubs/ 60 Singles

2-25M KB Carry@35/53

20 Dubs/ 60 Singles

2-25M KB Carry@35/53

M.E. Dubs/Singles

 

Event 3 – Heavy Burn – Teams

Athletes Must Choose WOD A, B or C before the start of their heat. Score= Last weight pushed/carried + #of Dubs/singles after last push/carry. Dubs multiplied by 3. Sled May be pushed by both athletes at same time. Athlete doing Dubs/Singles Must Alternate each time. Each Athlete may choose to do dubs or singles.

6 Min Amrap
A B C
20 Dubs/ 60 Singles

2- 25M Sled Push@225

20 Dubs/ 60 Singles

2- 25 Sled Push@275

20 Dubs/ 60 Singles

2- 25M Sled Push@305

20 Dubs/ 60 Singles

2- 25 Sled Push@335

M.E. Dubs/Singles

20 Dubs/ 60 Singles

2- 25M Sled Push@225

20 Dubs/ 60 Singles

2- 25 Sled Push@225

20 Dubs/ 60 Singles

2- 25M Sled Push@225

20 Dubs/ 60 Singles

2- 25 Sled Push@225

M.E. Dubs/Singles

20 Dubs/ 60 Singles

2-25M KB Carry@35/53

20 Dubs/ 60 Singles

2-25M KB Carry@35/53

20 Dubs/ 60 Singles

2-25M KB Carry@35/53

20 Dubs/ 60 Singles

2-25M KB Carry@35/53

M.E. Dubs/Singles

 

Event 4 – Against All Odds – Individuals

 Athletes Must Choose WOD A or B before the start of their heat

Obstacle Course – For Time – 5 Min Cap
A B
10 Burpees

2 Rope Climbs

10 Burpees

2 Rope Climbs

4 Tire Flips

2 Rope Climbs

10 Burpees

2 Rope Climbs

10 Burpees

 10 Burpees

2  ModifiedRope Climbs

10 Burpees

2 ModifiedRope Climbs

20 Box Squats

2 ModifiedRope Climbs

10 Burpees

2 ModifiedRope Climbs

10 Burpees

 

 

 

 

 

 

 

 

Event 4 – Against All Odds –Teams

 Athletes can choose to do either RC or Modify. 20 Sec Deduction will apply for every set of RC. One athlete begins the course. Upon reaching the tire flips, athletes can choose to flip together or individually. After Tire Flips, the other athlete completes the course on their own.

Obstacle Course – For Time – 5 Min Cap
A
First Athlete

15 Burpees

3 Rope Climbs or Modify

15 Burpees

3 Rope Climbs or Modify

Both Athletes or Individually

6 Tire Flips

Second Athlete

3 Rope Climbs or Modify

15 Burpees

3 Rope Climbs or Modify

15 Burpees

 

4/14

WOD

5,4,3,2,1

Pwr Snatch

MU

Rest 5 Min

5,4,3,2,1

Pwr Cln

Chin Ups

 

4/11

Close Grip Bench 3-3-3-3-3

3×8 Barbell Row

WOD

3 RDS

2 min Amrap

Dubs

rest 2 min

4/10

Skill – Handstands – 10 Min

WOD

3RFT

30 Toe Touch Sit Ups

20 DL @ around 30%

 

4/8

“The Deal”

10,20,30,20,10

Wall Ball Sit Ups

Split Jumps

Rest 10 Min

“Erika”

32 OHS

32 L.B.B

For Time

4/7

Thruster 5×3

WOD

2 RDS

3 Min Amrap

6 Box Jumps

3 Pwr Clns

Rest 90 sec

3 Min Amrap

10 Pull Ups

10 Air Squats

Rest 90 sec

4/3

WOD
50 KB Swings

50 Wall Balls

30 KB Swings

30 Wall Balls

10 KB Swings

10 Wall Balls