TFW Renegade category: Renegade WOD categories
10.3.24. Renegade – Interval
Exercise Sets Reps Rest Animal walks Bear crawl 1 1L Bunny hop 1 1L Duck walk 1 1L Froggies 1 1L Crab walk 1 1L – ...
Read More 10.2.24. Renegade – 50:50
WARM UP 20:10 x 4 Rounds Each a) high plank hand taps + wide-outs rest :60 b) down dog pushups + med ball deadlifts rest...
Read More 9.30.24. Renegade – Interval
Exercise Sets Reps Rest E30″on30″ M1- PVC RDL 3 10 M2- Band internal shoulder rotation (left) 3 10 M3- Band ...
Read More 9.30.24. Renegade – Strength
WARM UP (12 min) a) 2 min cal row b) :30 Ea – inch worms, down dog cobra, active sampson, air squats c) EVERYONE TOGET...
Read More 9.27.24. Renegade – Strength
WARM UP 3 Rounds: 2 min cal row 1 lot lap -then- 30:15 x 4 Rounds: Push Ups (3-2-1) Air Squats (3-2-1) MOBILITY 2 Min Fo...
Read More 9.26.24. Renegade – Interval
Exercise Sets Reps Rest Mobility PVC pass-through 2 10 Leg cradle 2 5ea Bent-over thoracic rotation 2 5ea – Activa...
Read More 9.25.24. Renegade – 50:50
30:15 x 3 Rounds Each Group a) SL Alt. RDL + long lever plank -rest :60 after 3 Rounds b) seated Russian plate twists + ...
Read More 9.24.24. Renegade – Interval
Exercise Sets Reps Rest Partner MB W.U. MB slams 3 10 MB lateral throw 3 5ea MB squat and chest pass 3 10 MB UH toss 3 1...
Read More 9.23.24. Renegade – Strength
WARM UP a) 2 min cal row b) big block run c) 1:00 hollow hold d)Â empty bar warmup x 2 rounds 6 hang cleans 6/6 SL RDL â...
Read More 9.19.24. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR back + 1/2 kneeling thoracic rotation 1 60″+10ea SMR glutes + open ...
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