EMOM for 12 min (Used Blue Weight)
3 DB Hang Squat Clean (25#)
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue.
Made it to 9, finished at :42 seconds…wasn’t mentally prepared to do the round of 10 so started back at 3 and went to 7
134 reps I think
I liked yesterday’s WOD better…just sayin 😉
800m run with Jackie
John Hunt
Elevated Renegade Rows x5 (2-ct) on 24” box
30-40-50-50
EMOM for 12 min
3 DB Hang Squat Clean 50#
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue
EMOM for 12 min
3 DB Hang Squat Clean (50/35#)
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue.
Scaled weight to 45#
– Failed on round 4 (7 reps)
– Failed on round 5 @ 45# (just was gassed)
– Dropped weight to 40# round 6
– Failed at round 9 (6 reps)
– Finished off rounds 10/11/12 @ 40#
That was spicy indeed…. and not Easy like the Easy Minute On the Minute WOD description suggested 😉
EMOM for 12 min
3 DB Hang Squat Clean (50#)
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue.
6reps failed reset
4 reps failed reset
3 reps failed reset
3 reps failed reset
Going into this I was gonna us 40# dumbbells, but I stuck with 50#. I’m glad I suck with 50#, just what I need!
Laura
Elevated Renegade Rows x5 (2-ct)
20-25-25-25# (@20″ box)
My elbow didn’t like these, possibly cause my shoulder was sore from my flu shot an hour beforehand 🤭
EMOM for 12 min (Brown)
3 DB Hang Squat Clean (35#)
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue.
“Failed” (or was too gassed) in the first round of 7, and in the next round of 6.
That was Heavy. I had a hard time stabilizibg the db on my shoulders for the lunges for whatever reason.
EMOM for 12 min
3 DB Hang Clean (15#) due to right shoulder issues.
3 reverse lunges
*add a rep every round – if you fail, drop back to 3 and continue
Reset after round 6.
Right thigh still not liking lunges, but I only used the box twice to stabilize myself. Not weighted.
Thanks Ingrid
Neil
Elevated Renegade Rows x5 (2-ct) on 24” box
15-30-35-40
EMOM for 12 min
3 DB Hang Squat Clean 35#
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue
3/4/5/6/3/4/5/3/4/5/3/4
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 5 (2ct)
4 – 6 Sets
20# – 25# x 2 – 30# x 3
EMOM for 12 min
3 DB Hang Squat Clean (30#)
3 DB Front Rack Reverse Lunge (30#)
Had to repeat 3 in the second round due to technique. Started again and made it to seven before having to go back to 3 again and made it to 6!!
This one was challenging 😰 and spicy 🌶 !! Good one though!
Thanks Ingrid!!
Elevated rows x5 (20” box)
20-30-40-50-50
Wod with 50#
117 reps
Reset after 8, and again after 6
Elevated Renegade Rows x5 (2-ct)
15-15-20-25-30# (@20″ box)
EMOM for 12 min (Used Blue Weight)
3 DB Hang Squat Clean (25#)
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue.
Made it to 9, finished at :42 seconds…wasn’t mentally prepared to do the round of 10 so started back at 3 and went to 7
134 reps I think
I liked yesterday’s WOD better…just sayin 😉
800m run with Jackie
Elevated Renegade Rows x5 (2-ct) on 24” box
30-40-50-50
EMOM for 12 min
3 DB Hang Squat Clean 50#
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue
Up to round 8, reset, up to round 6, Reset
112 Reps
Thanks Blake!
Elevated Renegade Rows x5 (2-ct)
4-6 sets
35-40-45-50# from 20″ box
EMOM for 12 min
3 DB Hang Squat Clean (50/35#)
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue.
Scaled weight to 45#
– Failed on round 4 (7 reps)
– Failed on round 5 @ 45# (just was gassed)
– Dropped weight to 40# round 6
– Failed at round 9 (6 reps)
– Finished off rounds 10/11/12 @ 40#
That was spicy indeed…. and not Easy like the Easy Minute On the Minute WOD description suggested 😉
Elevated Renegade Rows x5 (2-ct)
4-6 sets
25#,30#,35#,40#
EMOM for 12 min
3 DB Hang Squat Clean (50#)
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue.
6reps failed reset
4 reps failed reset
3 reps failed reset
3 reps failed reset
Going into this I was gonna us 40# dumbbells, but I stuck with 50#. I’m glad I suck with 50#, just what I need!
Elevated Renegade Rows x5 (2-ct)
20-25-25-25# (@20″ box)
My elbow didn’t like these, possibly cause my shoulder was sore from my flu shot an hour beforehand 🤭
EMOM for 12 min (Brown)
3 DB Hang Squat Clean (35#)
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue.
“Failed” (or was too gassed) in the first round of 7, and in the next round of 6.
That was Heavy. I had a hard time stabilizibg the db on my shoulders for the lunges for whatever reason.
Thanks Kristen
Elevated Renegade Rows x5 (2-ct)
4-6 sets
20-25-30-35#
EMOM for 12 min
3 DB Hang Clean (25#)
3 DB Front Rack Squats
*add a rep every round – if you fail, drop back to 3 and continue
Reset after 9, completed the set of 5, then instead of round 6, did a round of 10 on account of doing the squats vs lunges.
Bad workout choice by me (all things my knee, which wasn’t strong enough to do one lunge, yikes).
Thanks Kevin!
Strength
Elevated Renegade Row
20″ box
30#/35#/40#/40#/40#
Wod
With 50#
Got through
3/4/5/6/7/8/3/4/0/3/4/5
102 reps total. Got sloppy towards the end figured I needed the round off to clean it up a bit
Elevated Renegade Rows x5 (2-ct)
4-6 sets
10, 15, 20, 25 from knees
EMOM for 12 min
3 DB Hang Clean (15#) due to right shoulder issues.
3 reverse lunges
*add a rep every round – if you fail, drop back to 3 and continue
Reset after round 6.
Right thigh still not liking lunges, but I only used the box twice to stabilize myself. Not weighted.
Thanks Ingrid
Elevated Renegade Rows x5 (2-ct) on 24” box
15-30-35-40
EMOM for 12 min
3 DB Hang Squat Clean 35#
3 DB Front Rack Reverse Lunge
*add a rep every round – if you fail, drop back to 3 and continue
3/4/5/6/3/4/5/3/4/5/3/4