September 3, 2014
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Lawn Mowers (each arm): Perform for 30 sec, then right into TRX Rows: 30 sec, then repeat.
2- Wide Grip Barbell Rows: 30 sec then right into Straight Arm Band Pulldowns for 30 sec, then right into Jumping Jacks for 45 sec. Rest 10 sec and repeat.
3- Bosu Push Ups: 30 sec then right into Bosu Dbell Fly’s: 30 sec. Repeat 2 more times.
4- Bosu Chest Press: 25 sec then right into Band Flyes (off stand) for 30 sec, right into Running in Place for 30 more sec. Repeat 2 more times.
5- Seated Dbell Tri Ext: 30 sec, then into Seal Push Ups (hips on ground making diamond with hands), right into Band Kick Backs for 30 sec.
6- Trx Curl: 30 sec, then into Dbell Curls for 30 sec, into Band Curls for 30 sec.
7- Lateral Raise, Top Downs: 20 sec, then into Flutter Press for another 20 sec. Repeat.
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!
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