Renegade

Monday, January 16 2012

Strength:

Pull-up, 3 x 6

WOD:

5 Rounds for Time...
10 Push ups w/ Renegade Row on DB's (alternate arm for row each push up)
10 DB Deadlifts
6 x 10 M Shuttle Sprint

Daily Challenge: Partner Wheel Barrow Walks 4 x 10 m each

Mobility: Scorpion, 90 sec

Post loads for pull-ups and time for triplet to comments.

Comments

Justin Boeckman

|January, 20 2012 - 9:16 am

Did it 8:20 or 30 something 40#db

Jason Greenwood

|January, 16 2012 - 5:44 pm

Strength:
Pull-up, 3 x 6
All Dead Hang body weight

WOD:
5 Rounds for Time...
10 Push ups w/ Renegade Row on DB's (alternate arm for row each push up)
10 DB Deadlifts
6 x 10 M Shuttle Sprint
9:59 with 15#/30# DB's

Daily Challenge: Partner Wheel Barrow Walks 4 x 10 m each
2 sets

Mobility: Scorpion, 90 sec

Andrea Agosta - Renegade

|January, 16 2012 - 11:06 am

Pull up-ish
(thank you Kenny)

Wod
20# rr (knees)
40# DL

10:44

Kenny, we LOVED having you coach us today!
Fun time!

Ryan Smith

|January, 16 2012 - 9:24 am

Strength:

Pull-up, 3 x 6

Dead Hang, 1 pd (5), 1 pd (3)

WOD:

5 Rounds for Time...
10 Push ups w/ Renegade Row on DB's (alternate arm for row each push up)
10 DB Deadlifts
6 x 10 M Shuttle Sprint

10:06 - 20#RR, 30#DL

Anthony Robb

|January, 16 2012 - 8:19 am

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