TFW Renegade category: Renegade WOD categories
6.12.24. Renegade – 50:50
WARM UP 500M Row 400M Run 13 Burpees -then- 2 x’s each Ladder Drill high knees lateral high knees – R lateral high k...
Read More 6.11.24. Renegade – Interval
Exercise Sets Reps Rest Ladder Drills + Mobility Forward quick feet 1 2ea Lateral quick feet 1 2ea Standing ankle circle...
Read More 6.10.24. Renegade – Strength
WARM UP 5 Min. general mobility ACTIVATION :90 wall sits push up bottom hold v sit hold 1:00 wall sits push up bottom ho...
Read More 6.10.24. Renegade – Strength
WARM UP 5 Min. general mobility ACTIVATION :90 wall sits push up bottom hold v sit hold 1:00 wall sits push up bottom ho...
Read More 6.7.24. Renegade – Strength
WARM UP 5 Minutes Of: 2L side shuffle 20 jumping jacks 5 down dog pushups 1L lunges -then- 1:00/1:00 banded chest stretc...
Read More 6.6.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Lateral hip swings 1 10ea/10ea Side-side head turn 1 10ea Foam roller snow angels 1 15 ...
Read More 6.5.24. Renegade – 50:50
WARM UP 20 pvc pass throughs 10/10 pvc lateral flexion 10/10 alt pvc hamstring stretch 15 pvc OHS 2L pvc OH lunge + twis...
Read More 6.4.24. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility LAX ball arch smash 1 60″ea Komodo dragon 1 10ea LAX ball pec smash 1 6...
Read More 5.29.24. Renegade – 50:50
WARM UP :90 singles + :30 slow speed banded chest press + :30 slow banded rear delt flys :90 singles + :30 medium speed ...
Read More 5.28.24. Renegade – Interval
Exercise Sets Reps Rest Animal Walks + Mobility Frankenstein walk 1 1L Bottom squat w/ thoracic rotation 1 10ea Duck wal...
Read More