Thursday Schedule:
6am WOD
8am HIIT w/ Casey
Open Gym 9am/530pm
5 Rounds
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest
5 Rounds
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest
Renegade Row Defined below:
Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up and to the side of your rib cage—your elbow should be pointed up and back. Keep your body stable as you slowly lower the dumbbell back to the floor. Then repeat on the other side. That’s one rep
5 Rounds
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest
Renegade Row Defined below:
Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up and to the side of your rib cage—your elbow should be pointed up and back. Keep your body stable as you slowly lower the dumbbell back to the floor. Then repeat on the other side. That’s one rep
5 Rounds
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Hollow Rocks
1:00 Single Dumbbell Renegade Rows
1:00 Rest
Renegade Row Defined below:
Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up and to the side of your rib cage—your elbow should be pointed up and back. Keep your body stable as you slowly lower the dumbbell back to the floor. Then repeat on the other side. That’s one rep