Tagged as: RENEGADE ROW

.

WOD 16.2.18 (GWM)

PRO/ROOKIES: 20 min AMRAP 50/30 Push Ups, 50/30 Air Squat, 50/30 Renegade Row RX 20 kg, 600 m RUN

HEAVY DAY:

A. 4*8 Loaded Pull Ups
B. 4*10 Bulgarian split squat farmer load
C. 3 Super set 12 Single arm dumbbell Row 15 banded Hip thrusters
D. 3 12 Arnold press Super set 12 Loaded sit Ups



Book your Class


FitnessArt


WOD 2.1.18 (MGW)

PRO/ROOKIES: 20 min EMOM 1st 8/6 Strict Hand Stand Push Ups (deficit if possible), 2nd 14/12 Cal Assault (45 sec), 3rd 16 Renegade Row RX 20 kg, 4th 200 m Run, 5th REST

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



Book your Class


FitnessArt


WOD 5.1.18 (MGW)

PRO/ROOKIES: 20 min AMRAP 12/9 Toes to Bar, 25 DU, 16 Renegade Row RX 20 kg, 200 m Run.

HEAVY DAY:

A. 4*5 Shoulder Press
B. 3 super set 2 Rope climb ,20 m Sled
C. 3 super set 12 KB swing, 10 bicep curls
D. 3 Super set 10 Shoulder Side Raises max effort narrow Push Ups



Book your Class


FitnessArt


WOD 22.12.17 (MGW)

PRO/ROOKIES: 8 min EMOM 1st min 12/9 Jump Over the Box, 2nd min 16 (8R/8L) Renegade Row RX 20 kg, 2 min REST, then ANNIE 50/40/30/20/10 DU, Sit Ups.

HEAVY DAY:

A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Tri set 40 Mountain climbers, 30 Sit Ups, 15 sec Hanging L Hold



Book your Class


FitnessArt


12
UA-17579210-1