TFW Renegade category: Renegade WOD categories
6.27.24. Renegade – Interval
Exercise Sets Reps Rest Warm up Bird dog 3 10ea Wall slides 3 10 Forward fold + roll up (spinal roll up) 3 3 – Act...
Read More 6.26.24. Renegade – 50:50
WARM UP (4 min) 3 Rounds: 5 HR Pushups 10 Air Squat + calf raise 15 KGSU MOBILITY (4 min) :60/60 sa Childs pose (thumbs ...
Read More 6.25.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Ankle walk 1 10ea Big shoulder circles 1 5ea/5ea Fire hydrants 1 5ea/5ea Downward dog t...
Read More 6.24.24. Renegade – Strength
WARM UP Big Block Run -then- 2L Active sampson 2L Quad & reach 2L Lunge to knee grab 1L Inch worms 1L F. Groiners 1L...
Read More 6.21.24. Renegade – Strength
WARM UP 20:10 x 4 Rounds of: air squats + mountain climbers -then- 7 Rounds Of: 2L Partner band sprints + 10 partner s...
Read More 6.20.24. Renegade – Interval
Exercise Sets Reps Rest SMR (Member choice) 5 mins Warm Up Monster band quadruped kick-back 2 10ea Bent-over thoracic ro...
Read More 6.19.24. Renegade – 50:50
WARM UP 200M row (easy) + 10 med ball ab/wall throw + 10 med ball alternating push ups 200M row (medium) + 10 med ball a...
Read More 6.18.24. Renegade – Interval
Exercise Sets Reps Rest Animal walks Crab walk 1 1L Bunny hop 1 1L Bear crawl 1 1L Tiger crawl 1 1L Mobility Bent-over I...
Read More 6.17.24. Renegade – Strength
WARM UP Ladder Drills x 2 Ea. High Knees Lateral High Knees – R Lateral High Knees – L then 20 pushups + 15 KBS Icky...
Read More 6.14.24. Renegade – Strength
WARM UP 20:10 x 3 Rounds Each: a. stork stance hold (r) + kgsu – roll – over – superman -roll – back and repeat ...
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