Tag Archives: pushups

Wod #7

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Here is a simple and fast paced WOD that should take about 30 mins.

1. Decline Pushup
2. 1 leg lunge on bench with weights (we used 25 lbs per side)
3. Reverse curl with resistance band
4. Weighted jump squats

30 seconds each, 6 rounds total no rest

Tabata
Equalizer – Pull up

4 mins total ( A tabata is 20 seconds on then 10 seconds rest and repeat )

Finish with an Ab workout
Resistance band partner crunches. 1 holds the band in plank position, and the other does crunches with knees in air.

30 seconds each for 3 rounds no rest.

Quick and easy. Should be a blast, now go give it a try!

WOD #2

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Warm-up – perform until your arms are dead….

1. dumbbell hammer curls
2. TRX tricep extensions

Main Course – 3 Stations, do all 3 stations consecutively without rest.

1st Station – perform 6 each

1. 25 Plate a side barbell high pulls
2. 30 lb ball slams
3. 40 lb dumbbell burpees

2nd Station – perform 6 each

1. 45 lb Plate a side barbell high pulls
2. 20 lb ball slams
3. 20 lb dumbbell burpees

if 45 lb high pulls is too heavy, perform 15 each of ball slams and 20 lb dumbbell burpees.

3rd Station – perform 12-15 reps with TRX Band

Perform 1 -3 in order for 1 rep.
1. knee ins
2. Pike
3.Pushup

Cardio

1. Spar

Easy WOD as they said. Now enjoy.