TFW Renegade category: Renegade WOD categories
4.2.25. Renegade – 50:50
WARM UP 3 Rounds of: :60 singles + 10 squat jumps + 10 supermans 3 Rounds of: :30/:30 alternating singles + 10 monster...
Read More 4.1.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Windshield wipers 1 10ea L stretch 1 10ea Bent-over thoracic rotation 1 10ea – Ac...
Read More 3.31.25. Renegade – Strength
WARM UP 30:15 x 4 walk out plank & reach + iso supermans *rest 60sec 20:10 x 4 jumping jacks + mountain climbers *re...
Read More 3.28.25. Renegade – Strength
WARM UP 5 Minutes General Mobility -then- :60s/:60s pigeon pose :60s/:60s calve stretch ACTIVATION 2 Rounds of 30:15 SL ...
Read More 3.27.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Wall slides 1 15 Knee drivers 1 10ea Quadruped throacic rotation 1 10ea Shin box 1 10ea...
Read More 3.26.25. Renegade – 50:50
WARM UP :45s pvc pass through :60/:60 banded front rack stretch :60/:60 hip flexor stretch + :60 plank :30/:30 side plan...
Read More 3.25.25. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR Quads + Komodo dragon 1 60″+10ea SMR hamis + Sit-to-stand 1 45̸...
Read More 3.24.25. Renegade – Strength
WARM UP :30s EA PVC pass throughs PVC alt hamstring PVC lateral flexion PVC ohs -then- 30:15 x 5 Rnds HR push ups Single...
Read More 3.21.25. Renegade – Strength
WARM UP 10 Rounds (2 groups – 1st group goes, then 2nd) killers – 3 cones 5 HR Push UPs 5 Plate Accordion Crunches -...
Read More 3.20.25. Renegade – Interval
Exercise Sets Reps Rest Animal Walks Frankenstein walk 1 1L Inch Worm 1 1L Bear crawl 1 1L Bunny hops 1 1L Froggies 1 1L...
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