Core Day

2
Mar

Core Day

Renegade Rows x 8reps/arm
12 min to build up

5 rounds
40 sec MAX Flutter Kicks, 20 sec rest
40 Sec MAX Russian Twists, 20 sec rest
40 sec MAX Plank Switches, 20 sec rest

Compare to Oct.7/20

Whitney

18 Responses

  1. Jackie

    Warmup & Mobility

    Renegade Rows x 8 Reps/Arm
    10, 15, 20, 25, 30

    5R – 40 Sec On/20 Sec Off
    Max Flutter Kicks (80, 58, 62, 63, 61)
    Max Russian Twist @ 25 (20, 20, 20, 20, 22)
    Max Plank Switch (20, 16, 16, 17, 16)

    511 Reps (11 Rep PR)

    Thanks Ingrid!

  2. Kevin

    Renegade Rows x8/arm (alternating)
    25-35-45-60-70 (PR?)

    FK – 71-73-72-73-79 = 368
    RT – 25-25-25-25-28 = 128
    PS – 18-18-18-18-20 = 92
    Total – 588 (36 rep PR)

  3. Catherine Wilson

    Renegade Rows x 8reps/arm
    12 min to build up
    10, 10, 12, 12, 12

    5 rounds
    40 sec MAX Leg Levers, 20 sec rest
    40 Sec MAX Russian Twists, 20 sec rest
    40 sec Planks , 20 sec rest ( I tried the plank switches the 1st round, but almost face planted) Next time for sure!

  4. Jordan Sanipass

    Renegade Rows x 8reps/arm
    12 min to build up
    25#,30#,35#,40#

    5 rounds
    40 sec MAX Flutter Kicks, 20 sec rest
    40 Sec MAX Russian Twists, 20 sec rest
    40 sec MAX Plank Switches, 20 sec rest

    I didn’t count, I just did as many as I could, it burned the same. 😂

  5. Ang

    Renegade Rows x 8reps/arm
    15# @home

    5 rounds
    40 sec MAX Flutter Kicks, 20 sec rest
    40 Sec MAX Russian Twists, 20 sec rest (10#)
    40 sec MAX Plank Switches, 20 sec rest

    FK 63.53.56,53,54
    RT 25,25,24,25,27
    PS 7,8,5,7,7 (wayyyy harder than I anticipated 🥵)

    Total reps 439

  6. Fred

    Renegade Rows x 8reps/arm
    12 min to build up
    25-40-50-60#

    5 rounds
    40 sec MAX Flutter Kicks, 20 sec rest – All rounds unbroken
    40 Sec MAX Russian Twists, 20 sec rest – First round unbroken… others sets broken in 2
    40 sec MAX Plank Switches, 20 sec rest – First and last round unbroken… others sets broken in 2

  7. John Hunt

    Renegade Rows x 8reps/arm
    12 min to build up
    25-30-35-40

    5 rounds
    40 sec MAX Flutter Kicks, 20 sec rest
    40 Sec MAX Russian Twists, 20 sec rest
    40 sec MAX Plank Switches, 20 sec rest

    FK 45/40/35/35/40
    RT 26.5/23/26.5/25/25
    PS 15/16/20/18/16

    Total Reps 406,
    Oct 7,2020=449

    Thanks Kevin!

  8. heididaigle

    40 sec MAX Flutter Kicks, 20 sec rest – (54-49-55-54-54)
    40 Sec MAX Russian Twists, 20 sec rest – 15# Plate (25-25-25-25-25)
    40 sec MAX Plank Switches, 20 sec rest – (18-17-17-15-16)

    Last time did this with 25# plate, but 15# felt more appropriate today 🙂

  9. Joe McSheffery

    Renegade row x8 per arm
    35#/35#/40#/40#/45#

    WOD
    Flutter kicks
    68/71/70/64/60
    Russian twists 25#
    32/27/25/24/20
    Plank switches
    18/17/18/19/20
    553. Up from 502.

  10. Daniel L Davey

    Renegade rows
    30-40-50-50

    Wod

    FK-65-65-65-65-65==325
    RT-34-30-30-30-30==154
    PS-17-17-17-17-17==85

    Total reps-564

  11. Rows x16
    25-35-35-35-35

    FK – 70-58-58-64-69 = 319
    RT (25#) – 23-23-23-24-25 = 118
    PS – 18-18-20-21-22 = 99
    Total – 536 PR of 31 reps from last time.

    Merci Ingrid!

  12. Amber G

    Renegade Rows x 8reps/arm
    12 min to build up
    15# 20# 25# 30#

    5 rounds
    40 sec MAX Flutter Kicks, 20 sec rest
    40 Sec MAX Russian Twists, 20 sec rest
    40 sec MAX Plank Switches, 20 sec rest
    Didn’t count, just tried to survive lol

  13. Kristen

    Renegade Row
    15-20-25-30

    WOD
    Flutter Kicks: (started with russian twists by accident) 40-46-46-48-50
    Russian Twists: 23-23-24-23-23
    Plank Switches: 15-15-16-16-18
    Total: 426

    Compared to 403 in Oct.

  14. Kristen

    Renegade Row
    15-20-25-30

    WOD
    Flutter kicks: 40-46-46-48-50
    Russian Twists: 23-23-24-23-23
    Plank Switches: 15-15-16-16-18

    Total: 426
    compared to 403

  15. Carrie

    Renegade Rows x 8reps/arm
    20, 25, 30, 35

    5 rounds
    MAX Flutter Kicks (65,70,74,67,75)
    MAX Russian Twists (24,26,26,27,25)
    MAX Plank Switches (22,20,20,19,19)
    *Spicy 🥵 🌶 💪

  16. Neil

    Renegade Row x8/arm
    20-25-30-35-40

    WOD
    Flutter kicks: 55-54-51-47-60
    Russian Twists(25#): 23-20-20-20-20
    Plank Switches: 15-14-15-15-16

    Total: 445

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