TFW Renegade category: Renegade WOD categories
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...
Read More 8.23.24. Renegade – Strength
WARM UP 5 Minutes general mobility 1:00/1:00 pvc front rack stretch :60/60 pigeon pose STRENGTH A. Series: 4 Rounds 8.8....
Read More 8.22.24. Renegade – Interval
Exercise Sets Reps Rest Mobility L stretch 1 10ea Leg cradle 1 10ea Bottom squat w/ thoracic rotation 1 10ea Activation ...
Read More 8.21.24. Renegade – 5:50
WARM UP a. x 4 ladder quick steps + 5.5. side lunges + 10 press ups b. x4 ladder in-in-out-out + 5 down dog pushups + 10...
Read More 8.20.24. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR Back + 1/2 kneeling thoracic rotation 60″+10ea SMR IT bands + Open ...
Read More 8.19.24. Renegade – Strength
WARM UP 4 Rounds: 50 singles x2 ladder high knees 6 russian pushups x2 ladder – lateral in-in-out-out 3/3 side lunges ...
Read More 8.16.24. Renegade – Strength
WARM UP 3 Rounds Big Block Run 12 Pushups 9 Sit Ups 6 Pull Ups –then- :90 Childs Pose :30/30 Lateral Leg Swings :30/30...
Read More 8.15.24. Renegade – Interval
Exercise Sets Reps Rest Animal walks Crab walk forward 1 1L Crab walk backward 1 1L Bear crawl 1 1L Forward froggies 1 1...
Read More 8.14.24. Renegade – 50:50
WARM UP 2 Groups: a) 1 Parking Lot Lap -rest :60 b) 20:10 x 2 Rounds: wide – outs + wide step mountain climbers -rest ...
Read More 8.13.24. Renegade – Interval
Exercise Sets Reps Rest Line drills 1&4 1 30″ 2&3 1 30″ Dynamic front rack stretch 1 30″ 1,2,4...
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