Tag / renegade row
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WOD 5/19/22
AMRAP 25 minutes: 5x Handstand Push Ups 10x Alternating Pistols 15x Hollow Rocks 20x DB Renegade Rows (35/25) 300m Run or 400m Row
05/18/2022 -
WOD 4/5/22
Part 1: AMRAP 8: 15x DB Renegade Rows ea side (35/25) 50′ Handstand Walk Part 2: Jerk 5,5,5,3,3,3 (80-90%)
04/05/2022 -
WOD 2/21/22
AMRAP 20 minutes: 5x DB Hang Power Clean (30/20) 10x DB Push Press (same) 15x DB Renegade Row (each side, same) 20x DB Floor Press (same) 25x Box Jump (24/20)
02/20/2022 -
WOD 2/12/22
5 Rounds: 20x DB Renegade Rows (Ea side; 35/25) 30x DB Front Rack Lunges 20x DB Jerks 30x Sit Ups
02/11/2022 -
WOD 1/8/22
AMRAP 25 Minutes: 5x CTB Pull ups 10x DB Push Press (35/25) 15x DB Renegade Rows (each side) 20x DB Russian Twist (35/25) 200m Run or 300m Row
01/07/2022 -
WOD 11/2/21
AMRAP 25 minutes: 15x DB Renegade Rows Each Side (35/25) 15x Hollow Rocks (30 sec hold) 15x Floor Press (35/25) 300m Run or Row after every 2 rounds.
11/01/2021 -
WOD 5/17/21
Part 1: 21-15-9-6 Dumbbell Z Press (no RX) DB Renegade Row each side (same DB) 30x Double Unders or “Fancy” Jumps after each set. (60 singles) Part 2: Push Press 5×3 (90%)
05/16/2021