WOD #9

The focus today was mainly shoulders. So we did the following for 6 rounds each. 20 seconds per round, and resting 20 seconds after the 2nd round of the 4th exercise.

1. Push Press: 2 – 25 lb plates on Olympic Barbell
2. Up and Outs: standard Olympic Barbell ( what to do: we do a press, and then we do a push out from chest, fast movement)
3. Ropes – sideways
4. Ropes – Double power slam

After perform a pullup underneath bar using underhand grip. Tabata style for 4 mins. 20 seconds on, 20 seconds off.

The last little bit is a Ab workout for 20 seconds each.

1. Mountain climber rotation
2. Regular mountain climber
3. Leg raise ( left, right, and center )
4. Crunches with knees bent 90 degrees

rest 10 seconds and repeat for 3 more rounds.
Another quick little WOD to burn some calories and work on your shoulders. Enjoy!

WOD #4

I’ve been slacking keeping the WOD’s up to date on the blog so its only WOD #4.

Last night we worked on arms, shoulders and core. Good 40 -50 mins workout.

1. Resistance band curls 20, 15, 10 reps for 3 different sets
2. TRX 90 degree bicep flex (minor movement) 30 secsĀ  for 3 sets
3. Single arm kettle bell pistols 10 – 15 reps for 3 rounds.

1. Kettle bell clean and press – 15 reps for 3 sets
2. Inverted kettle bell press – 6 reps for 3 sets
3. Dumb bell shoulder side raise – 10 reps for 3 sets

1. Hanging leg raise to chest
2. TRX double knee tucks
3. Decline situp rotation alternate sides w/ stick on back
30 secs each for 3 rounds

And then you can finish with some cardio, such as punching the bags, or running on an incline treadmill doing intervals.