Sneaky Core Workout

16
Nov

Sneaky Core Workout

Renegade Rows x4 (2-ct)
10 min to build

120 Double Unders
21 Renegade Rows
100 Double Unders
21 DB Floor Press
80 Double Unders
15 Renegade Rows
60 Double Unders
15 DB Floor Press
40 Double Unders
9 Renegade Rows
20 Double Unders
9 DB Floor Press
*50/35#
**20 min cap

Laura M

14 Responses

  1. Kelly B

    Renegade Rows x4 (2-ct)
    15-25-25-30-35#

    120 Double Unders
    21 Renegade Rows
    100 Double Unders
    21 DB Floor Press
    80 Double Unders
    15 Renegade Rows
    60 Double Unders
    15 DB Floor Press
    40 Double Unders
    9 Renegade Rows
    20 Double Unders
    9 DB Floor Press

    Blue DB: 25# Brown DU’s
    Time: 12:41

  2. Catherine Wilson

    Mobility & Warm Up
    Renegade Rows x4 (2-ct)
    10-12-15-20-25

    Normally I do 25 from the knees, but not today!

    WOD:

    50 Single Unders
    21 Renegade Rows
    50 Single Unders
    21 DB Floor Press
    50 Single Unders
    15 Renegade Rows
    50 Single Unders
    15 DB Floor Press
    50 Single Unders
    9 Renegade Rows
    50 Single Unders
    9 DB Floor Press

    12:28

    Rows were done using 20lbs, and Press using 15lbs.
    Which seems odd as these are my levels.

    UP Pull – Yellow
    UB Push – Orange

  3. Jordan Sanipass

    Renegade Rows x4 (2-ct)
    30#,35#,40#,50#

    120 Single Unders
    21 Renegade Rows
    100 Single Unders
    21 DB Floor Press
    80 Single Unders
    15 Renegade Rows
    60 Single Unders
    15 DB Floor Press
    40 Single Unders
    9 Renegade Rows
    20 Single Unders
    9 DB Floor Press
    *50#
    **20 min cap
    Time: 9:51

  4. Kristen

    Renegade Rows x4

    20-25-30-35-40

    WOD w/ 50 doubles and 25#
    15:05

    Sneaky workout, I thought the press’ would be the hardest part but was definitely the rows & skipping

  5. John Hunt

    Renegade Rows x4 (2-ct)
    10 min to build
    30-40-50-60-70

    120 Double Unders
    21 Renegade Rows
    100 Double Unders
    21 DB Floor Press
    80 Double Unders
    15 Renegade Rows
    60 Double Unders
    15 DB Floor Press
    40 Double Unders
    9 Renegade Rows
    20 Double Unders
    9 DB Floor Press
    50#

    19:17

    Thanks Blake!

  6. Fred

    enegade Rows x4 (2-ct)
    10 min to build
    50-60-65-70-75#

    120 Double Unders
    21 Renegade Rows
    100 Double Unders
    21 DB Floor Press
    80 Double Unders
    15 Renegade Rows
    60 Double Unders
    15 DB Floor Press
    40 Double Unders
    9 Renegade Rows
    20 Double Unders
    9 DB Floor Press
    *50/35#
    **20 min cap

    Did not finish… got up to set of 9 rows done. Weight felt a lot heavier than I expected. Humbling workout.

  7. Ang

    120 singles
    21 renegade rows (15#)
    100 singles
    21 DB floor press
    80 singles
    15 renegade rows
    60 singles
    15 DB floor press
    40 singles
    9 renegade rows
    20 singles
    9 DB floor press
    10:20 @home

  8. Stephdh120

    Renegade Rows x4
    10/15/20/25/30#

    WOD
    50 SU
    21 RenRows (20#)
    50 SU
    21 DB Floor Press
    50 SU
    15 RenRows
    50 SU
    15 DB FP
    50 SU
    9 RenRows
    50 SU
    9 DB FP
    Time- 10.44

  9. Amanda Hunt

    Mobility and Warm up

    RENEGADE ROWS X4 (2-CT)
    10 MIN TO BUILD

    15# – 25# x 2 – 30# x 3

    WOD
    120 SU / 50 DU
    21 Renegade Rows (2ct) (30#)
    100 SU
    21 DB Floor Press (2ct)
    80 SU
    15 Renegade Rows
    60 SU
    15 DB Floor Press
    40 SU
    9 Renegade Rows
    20 SU
    9 DB Floor Press
    (20 min cap)

    Completed in 14:21 mins

    (attempted DU in first round…stopped because I was getting frustrated. I was trying a new rope. Should have used my old one 🙄. Started over with SU 😕.

    Thanks Ingrid!!

  10. Laura

    Well that was a good WOD. Very tough.

    Renegade rows to 45#

    WOD with brown skipping and 30#
    19:17

    Wow those rows felt so much heavier in the WOD! And the skipping fell apart after the first round…

    Thanks Kristen!

  11. Amber G

    Renegade Rows x4 (2-ct)
    15-20-25-30#

    WOD
    120 Single Unders
    21 Renegade Rows
    100 Single Unders
    21 DB Floor Press
    80 Single Unders
    15 Renegade Rows
    60 Single Unders
    15 DB Floor Press
    40 Single Unders
    9 Renegade Rows
    20 Single Unders
    9 DB Floor Press
    *20#
    **20 min cap
    12:42

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