TFW Renegade category: Renegade WOD categories
9.19.24. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR back + 1/2 kneeling thoracic rotation 1 60″+10ea SMR glutes + open ...
Read More 9.18.24. Renegade – 50:50
WARM UP 1L soldier walks + 1L duck walk + 2L side shuffle 1L quad/rach + 1L duck walk + 2L side shuffle 1L traveling air...
Read More 9.17.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Quadruped thoracic rotation 1 10ea Lateral step-overs (BB or bench) 1 10ea Ankle walk 1...
Read More 9.16.24. Renegade – Strength
WARM UP 4 Rounds: 200m jog :10 hollow rock 10 air squats :20 side planks – L/R 10 press ups MOBILITY :90 tactical frog...
Read More 9.13.24. Renegade – Strength
WARM UP a. 2 min row/bike or run rest 1:00 b. :30 Ea – act. spiderman, sampson, down dog push ups, alt. bw lunges rest...
Read More 9.12.24. Renegade – Interval
Exercise Sets Reps Rest Mobility LAX ball arch smash 1 60″ea LAX ball pec smash 1 60″ea Sit to stand 1 15 Ca...
Read More 9.11.24. Renegade – 50:50
WARM UP (est. time = 12 min) 3 Rounds Of: (1st Round: 60s, 2nd Round: 40s, 3rd Round: 20s, – INCREASE INTENSITY &...
Read More 9.10.24. Renegade – Interval
Exercise Sets Reps Rest Animal Walks Tiger crawl 1 1L Inch worm 1 1L Lateral bear crawl (left) 1 1L Lateral bear crawl (...
Read More 9.9.24. Renegade – Strength
WARM UP (14 min) 2 Groups a) 2 Min Cal Row/Bike b) 1 big block run -then- 30:15 x 4 Rounds (everyone together) med ball...
Read More 9.6.24. Renegade – Strength
WARM UP a. 20:10 x 4 rounds SA KB clean – R SA KB clean – L KGSU rest 1:00 b. 20:10 x 2 rounds alt side lunges bird ...
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