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renegade rows'S ARCHIVE

  • Wed.9.2.20

    By CoachBo | In WOD | on September 2, 2020

    Warmup:  ROM, dynamic stretches, 400m run, 10 inchworms, 2x 1:00 planks WOD: 4 Rounds 10 Toes to KB 10 Box Jumps 10 Renegade Rows 10 Alt. DB Snatch Cooldown: Roll out and stretch

    CONTINUE READING
  • Sat.3.10.18

    By CoachBo | In WOD | on March 9, 2018

    Warmup: ROM drills, dynamic stretches, 500m row, 60 sec Hollow Rocks, 20 sec rest, 60 sec Hollow Hold WOD: EMOM for 10 mins of 3 floor press (95/65#) then 5 Rounds 250M row sprint 10 db renegade rows (35/25#) then 5 rounds of :30 battling rope, 1:00 rest Cool-down: Frog stretch, pigeon stretch hold each more »

    CONTINUE READING
  • Wed.2.15.17

    By CoachBo | In WOD | on February 16, 2017

    Warmup:  ROM, dynamic stretches, junkyard dog, 10 clean pulls, 10 Front Squat, 5 Jerks Strength:  Clean and Jerk Warmup:  5/5/3 @ 40/50/60 Work:  3/3/3 @ 65/75/85% WOD: Tabata: Plank Leg Levers then 3 Rounds 10 Pullup 12 Renegade Rows 15 Dips 400m run Cooldown:  Roll out and Stretch

    CONTINUE READING
  • Wed.3.30.16

    By CoachBo | In WOD | on March 29, 2016

    Warmup: ROM, dynamic stretches, 400m run, 15 push ups Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 1/1/1/1/1 work up to find a new 1 Rep Max WOD: 15 min AMRAP 12 Goblet Squats (53/35#) 6 Renegade Rows, alt (AHAP) Cooldown: 10 around the worlds, roll out and stretch

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