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. 🙂
Janet
Renegade Rows x8 (2-ct)
4-6 sets
15-20-25-30×3
AMRAP in 12 min [purple]
6 DB Push Press (30#)
12 KBS (35#)
24 Double Unders
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.
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!!
Kelly B
Renegade Rows x8 (2-ct)
20-20-25-30-30#
AMRAP in 12 min
6 DB Push Press (25#)
12 KBS (35#)
24 Double Unders
Total: 9 rounds + 3 PP
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!
Kristen
Renegade Rows x8
20-25-30-35-35
AMRAP in 12 mins
6 DB push press (20#)
12 KBS (35#)
24 Double Unders
6 rounds + 7 KBS
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
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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!!
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…
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!
Renegade rows x8
20-30-40-50-60-70
8 rounds + 5 DU (I think. I may have forgotten to move the last penny.)
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. 🙂
Renegade Rows x8 (2-ct)
4-6 sets
15-20-25-30×3
AMRAP in 12 min [purple]
6 DB Push Press (30#)
12 KBS (35#)
24 Double Unders
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.
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!!
Renegade Rows x8 (2-ct)
20-20-25-30-30#
AMRAP in 12 min
6 DB Push Press (25#)
12 KBS (35#)
24 Double Unders
Total: 9 rounds + 3 PP
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!
Renegade Rows x8
20-25-30-35-35
AMRAP in 12 mins
6 DB push press (20#)
12 KBS (35#)
24 Double Unders
6 rounds + 7 KBS
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
Rr x8
35/40/45/50
WOD
6 Pp at 40#
12 KBS 50#
24 d.u
9 Rds 6 kbs
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.
Renegade Rows x8
10/15/20/20#
Amrap 12mins
6 DB Push Press (20#)
12 RKBS (30#)
24 Single Unders
Total- 8 Rds & 12 RKBS
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
Renegade Rows x8 (2-ct)
15-20-25-30
AMRAP in 12 min
6 DB Push Press (20#)
12 KBS (35#)
24 Double Unders
9 rounds 2 DU
WOD with 30 db’s: 6 rounds + 4 push press.
Not my favorite wod.
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
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
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
Renegade Rows x8
20-30-35-40#
AMRAP in 12 mins
6 DB push press (35#)
12 KBS (35#)
40 single unders
7 rounds