TFW Renegade category: Renegade WOD categories
12.9.24. Renegade – Strength
WARM UP 6 Rounds Of: 2L partner banded high knees 10 toe rock planks MOBILITY :90 tactical frog :30/30 fire hydrants :30...
Read More 12.6.24. Renegade – Strength
WARM UP :30 Ea active sampson down dog cobra jumping jacks alt. RDL wide-outs MOBILITY :60/60 pigeon pose :60 Childs pos...
Read More 12.5.24. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR glutes + Open the gate 1 60″ea+10ea SMR calves + Knee drivers 1 60&...
Read More 12.4.24. Renegade – 50:50
Warm up: x4 Ladder + 10 Reps on pushups + 30 sec on Mobility Bar skip w. kneed drive + push ups + corkscrew skiers + clo...
Read More 12.3.24. Renegade – Interval
Exercise Sets Reps Rest Ladder Drills + Mobility In-in-out-out 2ea Lateral in-in-out-out 2eae Hop scotch 4 2 fwd/ 1 bkwd...
Read More 12.2.24. Renegade – Strength
WARM UP (EMOM x 7 Min) 1 down back sprint + 7 air squats MOBILITY :90 Childs pose :30/30 fire hydrants :60 bottom squat ...
Read More 11.29.24. Post Thanksgiving WOD
WARM UP 2 Rounds: 5/5 side lunges 10 jack knives 10 supermans -then- :90 Childs pose 1:00/1:00 couch stretch PART I. “...
Read More 11.27.24. Renegade – 50:50
Warm Up 2L High Knees 30s table top plank 2L Butt Kicks 30s knees to elbow plank 2L Karoka 20s/20s side plank with leg r...
Read More 11.26.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Infant squat 1 10 SA big shoulder circles 1 10ea/10ea Cat/cow 1 15 Ankle circles 1 10ea...
Read More 11.25.24. Renegade – Strength
WARM UP 7 Rounds: cone killers 7 leg drops 5 down dog pushups MOBILITY :60/60 couch stretch :60/60 lying figure 4 STRENG...
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