Tag / renegade row
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WOD 6/23/24
20x Front Squat —– Rest 3 minutes —– 1K Run or Row 50x Thrusters 30x Alternating DB Renegade Rows 500m Run or Row
06/22/2024 -
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WOD 1/14/24
AMRAP 20 minutes- 5x Front Squat 10x Air Squats 15x DB Floor Press 20x Alternating Renegade Rows
01/13/2024 -
WOD 12/14/23
5 Rounds- 10x Push Up w/Renegade Row each side 20x DB Sit ups 30x DB Snatch 400m Run or 500m Row
12/13/2023 -
WOD 11/2/23
Rest in Pieces AMRAP 6 minutes- 2x HSPU/2x Medball Cleans 4x HSPU/4x Medball Cleans Continue increasing by 2’s… —–Rest 2 Minutes—– AMRAP 6 minutes- 2x Alternating DB Renegade Rows/2x Wallballs 4x Alternating…
11/01/2023 -
WOD 9/28/23
Part 1: Press 5×5 Part 2: 4 Rounds- 10x Arnold’s Press 20x Biceps Hammer Curls 20x Alternating Renegade Rows 400m Run or 500m Row
09/27/2023
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