11/10/2020

STRENGTH

ON A 15:00 RUNNING CLOCK...

Build to a 2RM Strict Press*

*Testing week for start of strength cycle

(Score is Weight)

WOD

AMRAP x 15 MINUTES

5 DB Renegade Rows RX (50/35) CFC1 (35/20)

15 DB Push Press

200m Run*

*Run increases by 100m every round, 200-300-400 etc…

(Score is Rounds + Reps)

ADJUSTING

*Reps, Loading, Volume*…

Run -- Modify for a distance that athletes can complete each extra 100 meters in :30-:40. Beginner athletes can keep the runs to 200 meters each round.

Renegade Row -- Load should allow for athletes to go unbroken.

Push Press -- Load should allow for athletes to complete these in 1-2 sets. Deconditioned athletes can sub for 10 Push Press.

*Movement Adjustments*...

Run -- Sub for Calories on the Bike (10,15, 20, 25, 30, 35…) or Row for meters (150,250, 375, 500, 625,750…).

Renegade Row -- Modify for Bent Over Rows with the DBs. Taking away the Push-Up should help athletes handle the volume of the DB movements. Athletes can also complete Upright DB Rows.

Push Press -- Sub for DB Floor Press if the athlete cannot go overhead.