Strength/Skill Development
Complete 3 rounds of A1/2:
A1. Deadlift @ 10×0; 6-8
A2. Option of:
- Bar dip 3-6s ecc x2-3 (Add load as able)
- Bar dip x AMRAP NTE 6-8 (if less than 3 then add one 3-6s eccentric per round. Add load to the 6-8 reps as able)
- Ring dip x 6-8 (Add load as able. 12-15 bar dips recommended prior to ring dips)
WOD
Complete 5 rounds of:
10 Renegade row double box step-up (One row per arm, DB DL into one DB BSU R leg, one DB BSU L leg)
15 Ball Slams
20 Sit-ups
for time.
Post best DL x 8, dip notes & overall time with DB load.
Name DLx8 DipNotes Time DB#
Heather 135 ecc 18:35 20#x10 12#x40
MenneM 205 6@18# 19:48 20 20
Maggie 145 3dips+4ecc 14:58 15# 12
Scott 235 5 20:17 25 20
Tina 155 6dips 18:15 20 16
Robin 135×7 ecc 15:53 15
Julie 135 ecc 17:37 15
Ward 235 ring 18:13 25# 20
Rebecca 145 ecc 15:25 15# 16
Mark L 185 5 18:34 25#/20#
Matt T 65 6bar 18:26 25#
Allan 275 8 19:00 25 20
KK 275 4bar 16:03 20
Max 145 ringdips 15:53 20# 20
MCK 165 3bar 17:34 15 16
Jes 155 3+2e 19:43 12 8
Matt W 315 8ringdips 13:09 25 20
Kim H 155×6 3ecc 16:10 15 16
Jason M 210 ring6x10# 16:56 20 20
Ashton 115 2ecc 17:06 10 16
Beth 155 6 17:26 20 20
Katie B 210 ecc 13:52 20 16
Gail 135 ecc 13:58 15 16
Will 225×10 ecc 16:30 20 16
Ginna 150 ecc10# 12:55 15 16
Kirk 175 6 16:56 25 20
Will you please settle a debate in our garage? When CFA posts renegade rows, is there a push-up between each arm row? In this workout, it equals 20 push-ups each round. Thanks so much!
thx for the pic good reminder to look forward!!!