TFW Renegade category: Renegade WOD categories
3.5.25. Renegade – 50:50
WARM UP 1:00 EASY row/bike/run + 2L walking kb good mornings + 15 air squats 1:00 MEDIUM row + 2L soldier walks + 10/10 ...
Read More 3.4.25. Renegade – Interval
Exercise Sets Reps Rest Ladder drills 2in-2out 1 4 Lateral 2in-2out 1 2ea Zig-zag hops 1 4 Icky shuffle 1 4 Backward Ick...
Read More 3.3.25. Renegade – Strength
WARM UP 5 Rounds of :30 goes rower sprint kgsu alt rdl -then- :45s pvc pass through :45s pvc OHS STRENGTH 4 Rounds of: 5...
Read More 2.28.25. Renegade – Strength
Warm Up 6 minutes of: jog 1 length-back peddle + sprint 1 length-back peddle + side shuffle 1 length (L/R) 5 down dog pu...
Read More 2.27.25. Renegade – Interval
Exercise Sets Reps Rest SMR SMR IT bands + Lateral hip swings 1 60″ea+10ea SMR glutes + Egyptians 1 60″ea+10...
Read More 2.26.25. Renegade – 50:50
WARM UP :30 singles + 2L spidermans :30 singles + 10 plank push ups :30 singles + 2L high knees :30 singes + 2L butt...
Read More 2.25.25. Renegade – Interval
Exercise Sets Reps Rest SMR SMR Adductors 1 60″ea SMR quads 1 60″ SMR hamis 1 60″ea SMR back 1 60̸...
Read More 2.24.25. Renegade – Strength
Warm Up easy ladder shuttle + traveling quad + walking knee to chest + soldier kicks medium ladder shuttle + traveling a...
Read More 2.21.25. Renegade – Strength
Ladder Warm Up Round 1: x4 high knees x4 lateral high knees (2/2) x4 In-in-out-out -then 2 rnds: 5/5 alt. lunges + 5 dow...
Read More 2.20.25. Renegade – Interval
Exercise Sets Reps Rest Animal walks Crab walk 1 1L Duck walk 1 1L Tiger crawl 1 1L Lateral bear crawl 1 1L ea. Heel wal...
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