TFW Renegade category: Renegade WOD categories
8.12.24. Renegade – Strength
WARM UP 5 Rounds Of: 100 singles 1/1 Heavy Turkish Getups MOBILITY 2 min wall-hip stretch (legs @ v position) :90 tactic...
Read More 8.9.24. Renegade – Strength
MOBILITY :30/30 fire hydrants (only 1 direction ea side) :30 roll back -to- v – reach :30 wide-outs :60/60 pigeon pose...
Read More 8.8.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Side-lying shoulder arc 1 10ea Bent over thoracic rotation 1 10ea Lateral hip swings 1 ...
Read More 8.7.24. Renegade – 50:50
WARM UP 30:15 x 2 Rounds Each (complete 2 Rounds of a. before moving to b., etc.) a) monster band front squats + wide-ou...
Read More 8.6.24. Renegade – Interval
Exercise Sets Reps Rest Ladder Drills Forward hops 1 4 Lateral hops 1 2ea 2 fwd./ 1 back 1 4 Quick feet 1 2ea Lateral qu...
Read More 8.5.24. Renegade – Strength
WARM UP 400M Run :30 Line Drill (1-2) + 2L High Knees + 1L Side Shuffle (r) :30 Line Drill (1-3) + 2L Butt Kicks + 1L Si...
Read More 8.2.24. Renegade – Strength
WARM UP Round 1 – :45 wall sit + 10 HR pushups + 10 K2E Round 2 – :45 wall sit + 5.5. side lunges + 10 K2E Round 3 â...
Read More 8.1.24. Renegade – Interval
Exercise Sets Reps Rest Warm-up Modified froggies 2 3ea Egyptians 2 10ea Monster band squat 2 10 Monster band shoulder p...
Read More 7.31.24. Renegade – 50:50
WARM UP 3 Rounds Of: 1st round – :60 singles + 1 easy parking lot lap 2nd round – :60 singles + 1 moderate parking l...
Read More 7.30.24. Renegade – Interval
Exercise Sets Reps Rest Warm Up Plate OH hold 3 30″ PVC pass-through 3 30″ PVC RDL 3 30″ Alt. Tabletop...
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