Sneaky Core Workout

14 thoughts on “Sneaky Core Workout”

1. Kelly B

   November 16, 2021 at 10:31 am

   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

   November 16, 2021 at 11:20 am

   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

   November 16, 2021 at 11:54 am

   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. Kevin

   November 16, 2021 at 12:48 pm

   Renegade Rows x4
   25-50-60-70-75-100

   As posted:
   14:38

   Man, that was something. DU were all over the place. Shoulders burned like crazy.
5. Kristen

   November 16, 2021 at 2:28 pm

   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
6. John Hunt

   November 16, 2021 at 2:29 pm

   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!
7. Fred

   November 16, 2021 at 2:31 pm

   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.
8. Kristen

   November 16, 2021 at 2:31 pm

   Woops! 20#, not 25#
9. Ang

   November 16, 2021 at 5:15 pm

   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
10. Christie Neate

    November 16, 2021 at 5:27 pm

    Rows
    20-25-30-35#

    WOD as Orange (Singles + 20#)
    11:40

    Thanks Kevin!
11. Stephdh120

    November 16, 2021 at 6:39 pm

    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
12. Amanda Hunt

    November 16, 2021 at 6:46 pm

    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!!
13. Laura

    November 16, 2021 at 7:31 pm

    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!
14. Amber G

    November 16, 2021 at 9:24 pm

    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