TFW Renegade category: Renegade WOD categories
4.30.25. Renegade – 50:50
WARM UP 2 Minutes Slow Speed Rower + :30 slow speed banded chest press + :30 slow speed banded row 2 Minutes Medium Spee...
Read More 4.29.25. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR glutes + Shin box to kneel 1 60″ea+10ea SMR back + Quadruped thorac...
Read More 4.28.25. Renegade – Strength
WARM UP Ladder Drills x 2 Ea. High Knees Lateral High Knees – R Lateral High Knees – L then 20 air squats + 15 KBS I...
Read More 4.25.25. Renegade – Strength
WARM UP (28 min) 20:10 x 4 Rounds of: air squats + mountain climbers -then- 7 Rounds Of: 2L Partner band sprints + 10 ...
Read More 4.24.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Neck circles (make sure they go slow) 1 5ea Downward dog to up-dog 1 15 Infant squat 1 ...
Read More 4.23.25. Renegade – 50:50
WARM UP 2L Butt Kicks + 2L Quad stretch & reach 2L High Knees + 2L Active Sampson 2L High Knee Skip + 1L Inchworm + ...
Read More 4.22.25. Renegade – Interval
Exercise Sets Reps Rest Animal Walks Duck walk 1 1L Tiger crawl 1 1L Backward Bear crawl 1 1L Backward Froggies 1 1L Chi...
Read More 4.21.25. Renegade – Strength
WARM UP 2:00 Row/Bike 2L Active sampson 2L Quad & reach 2L Lunge to knee grab 1L Inch worms 1L F. Groiners 1L R. Gro...
Read More 4.18.25. Renegade – Strength
WARM UP 8 Minutes Of: killers 3 Negative Underhand Pull Ups (4-1-3) 5 Down Dog Push Ups 7 Air Squats -then- :90/90 LAX G...
Read More 4.17.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Bottom squat w/ thoracic rotation 1 10ea Bent-over I’s, Y’s, and T’s ...
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