Double the reps and Double Unders

27
Sep

Double the reps and Double Unders

Renegade Rows x8 (2-ct)
4-6 sets

AMRAP in 12 min
6 DB Push Press (50/35#)
12 KBS (50/35#)
24 Double Unders

Emily T

21 Responses

  1. Amanda Hunt

    Mobility and Warm up

    Strength
    Renegade Rows x 8 (2ct)
    4 – 6 Sets
    20# – 25# x 2 – 30# x 3

    WOD
    AMRAP in 12 mins
    6 DB Push Press (25#)
    12 KBS (35#)
    40 Single Under’s

    Round completed: 7 rounds + 8 KBS

    Total Reps: 420 reps

    Thanks Ingrid!!

  2. Rémi F.

    Renegade Rows x8 (2-ct)
    30-35-40-45-50#

    AMRAP in 12 min
    6 DB Push Press (45#) – felt heavy in those last rounds
    12 KBS (50#)
    24 Double Unders

    6 rounds. Not my best skipping, but not my worst…

  3. Christie Neate

    Renegade Rows x8 (2-ct)
    4-6 sets
    Did 6 sets at 20# (trying to pace my shoulder)

    AMRAP in 12 min
    6 DB Push Press (30#)
    12 KBS (35#)
    24 Single Unders

    8 Rounds + 6 DB Push Press
    Thanks Julia!

  4. Jackie

    Mobility and Warm up

    Strength
    Renegade Rows x 8 (2ct)
    4 – 6 Sets
    10(WU), 20, 20, 25, 25, 30

    WOD
    AMRAP in 12 mins
    6 DB Push Press (20)
    12 KBS (30)
    16 Double Under’s

    Round completed: 7 rounds

    What a gasser!!! I read this week that older athletes need to lift heavy and jack their hearts to maintain good fitness. I think this was the prescription. 🙂

  5. Fred

    Renegade Rows x8 (2-ct)
    4-6 sets
    30-35-40-50-60#

    AMRAP in 12 min
    6 DB Push Press (50/35#)
    12 KBS (50/35#)
    24 Double Unders
    Score – 5 rounds + 6 PP

    Struggled with the push presses but kept them unbroken… was late for class, rushed through WU, jammed in the renegade rows and short transition into workout. Was still out recovering form the rows when 10 sec clock went off.

  6. John Hunt

    Renegade Rows x8 (2-ct)
    25-35-35-50

    AMRAP in 12 min
    6 DB Push Press 50#
    12 KBS 50#
    24 Double Unders

    5 Round + 2 KBS (in ten minutes not 12, the WOD was started when I came out of the bathroom, so I waited until the 10:00 mark to start)

    Thanks Carrie!!

  7. Catherine Wilson

    Mobility and Warm up

    Strength

    Renegade Rows x 8 (2ct)
    4 – 6 Sets
    8, 10, 15, 20 (from the knees)

    WOD

    AMRAP in 12 mins
    6 DB Push Press (15)
    10 KBS (25)
    24 Single Unders

    Round completed: 7 rounds

    Total Reps: 280 reps

    Who knew it would be harder to workout when you wake up 15 minutes earlier?
    Messing with my routine!

    Thanks Ingrid!

  8. Jordan Sanipass

    Renegade Rows x8 (2-ct)
    4-6 sets
    25#,30#,35#,40#

    AMRAP in 12 min
    6 DB Push Press (50/35#)
    Renegade Rows x8 (2-ct)
    4-6 sets

    AMRAP in 12 min
    6 DB Push Press (40#)
    12 KBS (50#)
    16 Double Unders

    5 rounds + 7 KBS

  9. Blake

    Renegade Rows x 8 (L/R=1)
    20# – 30# – 40# – 50# – 60#

    AMRAP 12 of:
    6 DB Push Press @ 50# (all unbroken)
    12 KBS @ 50#
    6 Burpees (Slow A.F.)

    6 rounds + 1 DB Press

    Happy I stuck with the 50# DB’s, Burpees are stupid. The end.

  10. Frank

    Strength
    Renegade Rows x 8 (2ct)
    4 – 6 Sets
    25-30-35-40

    WOD
    AMRAP in 12 mins
    6 DB Push Press (40#)
    12 KBS (50#)
    40 Single Under’s

    Round completed: 7 rounds + 1 press

  11. Audrey

    Renegade Rows x8 (2-ct)
    10 – 15 – 20 – 25 – 25

    AMRAP in 12 min
    6 DB Push Press (25#)
    12 RKBS (35#)
    24 “Stepping Jacks”
    10 Rounds + 10 RKBS

  12. Heidi

    Renegade Rows – 8/arm
    15-20-25-30

    12 Min \AMRAP
    6 DB push press @ 25#
    12 KBS @ 35#
    24 DU’s
    5 Rounds + 6 DBP + 12 KBS at time cap. Then finished the last 24 DU’s

  13. Nick Simpson

    Renegade Rows – 8/arm
    20-30-35-40#

    12 Min \AMRAP
    6 DB push press @ 35#
    12 RKBS @ 35#
    40 Singles

    8 Rounds

    *Note: 40 # was hard so dropped to 35 before starting the wod

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