Style Sampler

Layout Style

Patterns for Boxed Mode

Backgrounds for Boxed Mode

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

Monday Soul Crusher

  • Home  
  • Monday Soul...

Renegade Rows x8/arm (alt)
3-4 sets building

12 rounds
10 Alt. Renegade Rows
10 Med Ball Cleans (20/14#)
25 Double Unders

*20 min cap

Hannah

Related Posts

25 Responses to “Monday Soul Crusher”

  1. Renegade Rows x8/arm (alt)
    30-50-60-65#

    12 rounds
    10 Alt. Renegade Rows
    10 Med Ball Cleans (20#)
    25 Double Unders

    16:01

    All unbroken except 1 round of DU.

  2. Renegade Rows x8/arm (alt)
    25-35-40#

    12 rounds
    10 Alt. Renegade Rows – 50#
    8 Med Ball Cleans (20#)
    15 DU/50 SU

    Hit time cap
    9 rounds + 10 Alt Renegade Rows

    Just got Brown 1 for Upper Body Pull last week. Those renegade rows were brutal.

    Tried to do DU on the first round and got 8 and then switched to SU for the rest of workout. I would do one DU at the end of the 50 SU each round.

  3. @ HOME

    Renegade Rows x8/arm
    3 sets @ 15#

    12 Rounds
    10 alt renegade rows (15#)
    10 paint can cleans 😂
    50 singles

    18:31

  4. Warmup & Mobility

    Renegade Rows x 8/Arm – 3 Sets
    12(WU), 20, 25, 30

    Med Ball Clean Review

    WOD – 12 R
    8 Renegade Rows @ 25
    8 MBC @ 14
    15 DUs

    19:10

    YOWZA!

  5. Renegade Rows x8/arm (alt)
    20-25-30-30#

    WOD – Blue/Purple
    12 rounds (20 min cap)
    8-10 Alt. Renegade Rows (25#)
    10 Med Ball Cleans (14#)
    15 DU / 50 SU

    19:46
    (10 Renegade Rows on 4 and 8 RR on remaining Rounds. / Attempt at Double Unders in Round 8.)

    Note to self: Eggies do not disappear; you don’t have to eat them ALL on Easter day..

    Great way to start the week! 😀

  6. WOD with 30#

    11 rounds at the 20 min cap.

    I should have finished, I had a brain fart and sat down for a full minute after my 10th round because i thought I was done the wod 🤦‍♀️

  7. Renegade rows – scaled to alternating bent DB rows after first set (wrist pain)
    15 – 25 – 25 – 30

    WOD
    12 Rounds
    10 alternating shoulder taps
    8 medball cleans 14#
    15 double unders

    19:27

    Holy crap I did 180 doubles! And 6 sets were unbroken! I’m loving these smaller chunks of doubles in WODs!

    • Rino mentioned to me on our way home how good your skipping was 😉
      I was in my own misery and didn’t notice anything but my puddle of sweat. Good job!

  8. Renegade Rows x8 per arm
    15-25-30-35

    12 rounds
    8 Alt Renegade Rows 25#
    8 Med Ball Cleans 14#
    20 Double Unders

    Got to 11 rounds + 4 renegade rows at the time cap. Loved this one! Also PRd my doubles today – strung together 42

  9. Mobility and Warm-up

    Renegade Rows x8/arm (alt)
    3-4 sets building

    ** 10# x 1 set, 20# x 3 sets

    12 rounds: (Orange)
    8 Alt. Renegade Rows (20#)
    8 Med Ball Cleans (10#)
    35 Single Unders
    *20 min cap

    Completed in 19:39

    Thanks Amanda and Kevin!!

  10. Renegade Rows x8/arm (alt)
    25-35-40

    12 rounds
    10 Alt. Renegade Rows 50#
    10 Med Ball Cleans 20#
    50 Single Unders

    9 Rounds + 8 med ball cleans at cap

    Thanks Kevin!

  11. Renegade Rows x8/arm (alt)
    20-25-30-35

    12 rounds
    8 Alt. Renegade Rows 35#
    8 Med Ball Cleans 14#
    50 Single Unders
    17:12
    Thanks Kevin!

  12. Renegade Rows x8/arm (alt)
    3-4 sets building
    20-25-30#

    12 rounds
    10 Alt. Renegade Rows 30#
    10 Med Ball Cleans (14#)
    25 Double Unders

    11 rounds and 2 rows at cap
    Sweaty

    Great Pic of Hannah

  13. Renegade Rows x8/arm (alt): 10-15-20# DBs

    12 rounds
    8 Alt. Renegade Rows (20# DBs)
    8 Med Ball Cleans (14#)
    50 Single Unders

    *20 min cap: completed 11 rounds + 4 MBCs

    Thank you Ingrid!

  14. Renegade Rows x8/arm (alt)
    25-30-35-50

    WOD @ Brown
    12 rounds
    10 Alt. Renegade Rows
    10 Med Ball Cleans (20#)
    25 Double Unders

    Time–> 16:25

    Mostly unbroken DU’s except a few trip.

    Merci Ingrid!

  15. Renegade Rows x8/arm (alt)
    3-4 sets building
    25-40-50#

    12 rounds
    10 Alt. Renegade Rows @ 50#
    10 Med Ball Cleans (20/14#)
    25 Double Unders
    *20 min cap
    Score: 10 rounds + finished my med ball cleans @ time cap

    Skipping went ok… tripped twice.

  16. renegade row x 8 rep
    35-35-35
    12 round
    8 alt renegade row 35 #
    8 med ball clean 20 #
    50 SU
    14:25

  17. Renegade Rows x 10 (alternating)
    20-25-30

    WOD – 12 Rounds of
    10 Renegade Rows (5/arm) 30#
    10 Med ball cleans @ 14#
    20 DU’s

    Finished 9 Rounds at 20 minute time cap….so Brutal!
    This WOD is appropriately named. My soul was crushed after Round 2 knowing I had 10 rounds left.

  18. Renegade Rows x8/arm (alt)
    35/40/40/40

    12 rounds
    10 Alt. Renegade Rows 40#
    10 Med Ball Cleans (20/14#)
    25 Double Unders

    18:37
    10 rds of DU unbroken. First round, I wasn’t warm. One round I hit the box tape.

    *20 min cap
    I’ve been rowing a lot this weekend…..felt like it affected my renegade rows….how bizarre

  19. Renegade Rows x8/arm (alt)
    3-4 sets building
    15# – 20# – 25#

    12 rounds
    8 Alt. Renegade Rows (15# yellow)
    8 Med Ball Cleans (6# yellow)
    35 Single Unders (orange)

    *20 min cap

    Completed 6/8 med ball cleans in round 12 at the cap.

    I really liked this one!

  20. Renegade Rows x8/arm (alt)
    15-20-25#

    12 rounds
    10 Alt. Renegade Rows (30#)
    10 Med Ball Cleans (14#)
    25 Double Unders

    Time: 18:37

    Sweaty Mess. Thanks Ingrid!

  21. Renegade Rows x8/arm (alt): 10-12-15 DBs

    12 rounds
    8 Alt. Renegade Rows (15 DBs)
    8 Med Ball Cleans (no clues)
    35 Single Unders

    *20 min cap: completed 8 rounds + 8 rows

    Thank you Ingrid! Especially for the extra ball to make sure I didn’t go too low..

  22. Renegade Rows x8/arm (alt)
    20-25-30

    12 rounds
    8 alt renegade row 35 #
    8 med ball clean 20 #
    50 SU
    20min cap

    11rounds + 8 rows at cap

Submit a comment

Leave a Reply