TFW Renegade category: Renegade WOD categories
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 ...
Read More 9.5.24. Renegade – Interval
Exercise Sets Reps Rest Ladder Drills + Mobility Jumping jacks 1 4 Icky shuffle 1 4 Backwards Icky shuffle 1 4 High knee...
Read More 9.4.24. Renegade 50:50
WARM UP (6-8 min) :30 jumping jacks + 10 down dog push ups + 10/10 active sampson :30 wide-outs + 10 supermans + 10 air ...
Read More 9.3.24. Renegade – Interval
ExerciseSetsRepsRestAnimal Walks + MobilityFrankenstein walk11LBottom squat w/ thoracic rotation110eaDuck walk11LClose t...
Read More 9.2.24. Renegade – Strength
WARM UP (9 min) 2 min max cal row or bike 1 lot run -then- :90 tactical frog :90 wall – hip stretch STRENGTH For 30 Mi...
Read More 8.30.24. Renegade – Strength
WARM UP :30 jumping jacks 50M jog active sampson (in place) 50M jog curbside mountain climbers 50M jog alt. lateral lu...
Read More 6.29.24. Renegade – Interval
Exercise Sets Reps Rest Warm Up Jog+ Fire hydrants 1 2L+10ea/10ea Jog+ Calf raises 1 2L+20 Jog+ Infant squat 1 2L+10 Jog...
Read More 8.28.24. Renegade – Strength
WARM UP a) 2 min cal row b) 1L Ea. – F. groiners, R. groiners, walking SL RDL, Side Lunge – L, Side Lunges – R c) ...
Read More 8.27.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Knee drivers 1 10ea Inch worm + Downward dog 1 10 Komodo dragon 1 10ea Mod. Froggies ...
Read More 8.26.24 Renegade – Strength
WARM UP 2 Rounds Of: 15 KGSU 20 Supermans 25/25 Banded Chops -then- 1 Round Of: :60 3 way air squats :30 push ups MOBILI...
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