Tag / renegade row

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  • 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
    WOD

  • WOD 3/6/21

    7 Rounds: 10x DB Renegade Row w/push up (35/25) 30x Double Unders (60 Singles) 200m Run or 300m Row  

    03/05/2021
    WOD

  • WOD 2/11/21

    6 Rounds: 5x Press (95/65) 10x Barbell Push Up 15x DB Renegade Row (each side- 35/25) 30x Double Unders (60 singles)

    02/10/2021
    WOD

  • WOD 1/26/21

    3 Rounds: 10x DB Renegade Row Each arm (35/25) 10x DB Hang Power Cleans (with both DB’s) 20x Front Rack DB Lunges —– 50x Double Unders or “Fancy” Jumps —– 2 Rounds:…

    01/25/2021
    WOD

  • WOD 11/23/20

    10,9,8…1 DB Floor Press (35/25) DB Renegade Row (each side) After Evens:  30 Lunges w/DB’s at sides After Odds:  300m Run or 400m Row

    11/22/2020
    WOD

  • WOD 10/26/20

    4 Rounds: 20x DB Floor Press (30/20) 20x Leg Lifts 20x Hammer Curls (Total same DB) 40x Flutter Kicks (Total) 20x DB Renegade Rows Each Arm (same DB) 20x Iso Ab to…

    10/25/2020
    WOD

  • WOD 10/18/20

    5 Rounds: 10x DB Push Press (2×35/25) 10x DB Renegade Row Each side. 20x Russian Twist w/DB (35/25) 30x Double Unders or “Fancy” Jumps (60 singles)

    10/17/2020
    WOD