TFW Renegade category: Renegade WOD categories
1.9.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Knee drivers 1 10ea L stretch 1 10ea Quadruped elbow to knee w/ T.rotation 1 10ea Fire ...
Read More 1.8.25. Renegade – 50:50
Warm Up 5 Minutes general mobility Core: 20 knee to elbow crossover plank + :60s scap push ups 15/15 mermaid situps :30/...
Read More 1.7.25. Renegade – Interval
Exercise Sets Reps Rest Ladder drills Forward hops 1 4 Lateral hops 1 2ea Jumping jacks 1 4 2in-2out lateral 1 2ea Icky ...
Read More 1.6.25. Renegade – Strength
Warm Up a. active stretching *rotate between 20 seconds of down backs/20 seconds of jump rope with a stretch :30 Active ...
Read More 1.3.25. Renegade – Strength
Warm Up x2 2L Turf Lateral Lunges 8/8 Prone Russian Twists 20 Jumping Jacks 10/10 SL RDL 8/8 Active Sampson 10 Groiners ...
Read More 12.31.24. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR hamis + Lat. Step over bench 1 60″ + 10ea SMR quads + Heel walk + t...
Read More 1.1.25. New Years Day WOD
WARM UP 7 minutes of: 1L walking lunges 1L rev. lunges 2L jog 2L run 2L sprint 2L side shuffle MOBILITY :60/60 couch str...
Read More 12.30.24. Renegade – Strength
Warm Up: 20:10 x 3 a. stork stance hold(right) + KGSU-roll over-superman-roll back and repeat + stork stance hold(left) ...
Read More 12.27.24. Renegade – Strength
Warmup Mobility bar: 8/8 lateral flexion stretch 15 sumo squat + press (on way down) 15 good mornings 20 pass throughs 8...
Read More 12.24.24. 12 Days of Christmas
Warm Up a. 1L active spidermans b. 1L active sampson c. :30 down dog cobra a. 2L quad...
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