TFW Renegade category: Renegade WOD categories
7.12.24. Renegade – Strength
WARM UP 3 Rounds: 2L lateral band walking 12.12. SL bridges 6.6. bird dogs with 3 sec hold 10 double kb rdl -then- 1:00/...
Read More 7.11.24. Renegade – Interval
Ladder Drills + mobility SL hops 1 2ea 2 in- 2 out 1 4 1/2 kneeling thoracic rotation 1 10ea 2 in-2 out lateral 1 2ea Ic...
Read More 7.10.24. Renegade – 50:50
WARM UP 1:00 rower + :30 plank push ups + :15 mind band wide-outs 1:00 rower + :30 down dog push ups + :15 mind band wid...
Read More 7.9.24. Renegade – Interval
Exercise Sets Reps Rest Animal Walks Frankenstein walk 1 1L Bunny Hop 1 1L Tiger crawl 1 1L Duck walk 1 1L Inch worm 1 1...
Read More 7.8.24. Renegade – Strength
WARM UP 20:10 x 4 Rounds: a. wide-outs + down dog pushups rest 1:00 b. high knees in place + plank pushups rest 1:00 MOB...
Read More 7.5.24. Renegade – Strength
WARM UP Ladder Drills x 4 Ea A. high knees, icky shuffle, 2 feet hop skiers…..then 1 round of 20 KBS + 15 air squats +...
Read More 7.3.24. Renegade – 50:50
WARM UP :30 down dog push ups kb hip hinges inch worms air squat to calf raise + 3 Rounds: 9 KGSU 100M Row MOBILITY :60/...
Read More 7.2.24. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR back+ Cat/cow 1 60″+15 SMR quads + Open the gate 1 60″+10ea S...
Read More 7.1.24. Renegade – Strength
WARM UP 5 Minutes General Mobility -then- 3 Lot Laps 1st – slow 2nd – faster 3rd – fastest -then- :90 Childs Pose ...
Read More 6.28.24. Renegade – Strength
WARM UP x2 Rounds: :60 rower 10 rotational push ups 100M jog :60 wall sit -then- :60 tactical frog stretch :60 Childs po...
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