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 #7

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

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!