Tag Archives: wod quickie

WOD #10

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This can be done as a WOD or complex for time.
Do about 4 – 6 rounds, or continuously for 15 minutes.

12 reps Atomic Pushup
12 reps Overhead squat with Olympic Bar
12 up and out (shoulders) with Olympic Bar
15 TRX Rows(back) – elbows tight to body

Part II
30 seconds each 4 rounds with 30 seconds rest in between
TRX hamstring curls
Squat hold arms extend out in front
TRX jump squats

A nice and simple leg and shoulder workout. Does not take much time, and very efficient and tiring. You can increase weight if too easy.

WOD – Quickies

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So we have a limited amount of time for a workout, and you want to really want to get a good full workout in, well look no where else and try this 12 – 15 min workout.

10 rounds of 10 reps for each exercise.

1. TRX Atomic Push-up: Double knee tuck, and then a push-up and repeat!
2. Kettle bell swings

Use an appropriate weight for the kettle bell swings, about 80 to 85% of your 1 RM.