WOD Saturday “Total Pounding”
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Barbell Squats: 40 sec (with weight), right into 25 sec with no weight and holding for 15 sec in the bottom position at the end. 20 sec of mountain climbers. Rest for 10 sec and repeat.
2- Front to back Lunges (alt): 30 sec (with weight), right into 20 sec with no weight. Finish the set with 20 sec of squat jumps. 30 sec of jumping jacks. Rest for 15 sec and repeat.
3- Dumbbell single arm rows: 12-15 reps on each arm, rest for 5 sec and repeat. Finish the second set with 40 sec of rows with both arms at the same time, holding the top position for 10 sec at the end of the set. 20 sec of squat thrusts.
4- Wide grip bent over rows: Using a barbell, do 8-12 reps, then lower the weight and continue for 30 sec more. 25 sec of mountain climbers. Rest for 10 sec and repeat.
5- Chest Press Flat bench/Pushups: Start with 12-15 reps of bench presses and move immediately into 30 sec of pushups. Rest 10 sec and repeat 2 more times. Try doing each subsequent set of pushups with hands a little closer together, each time. 45 sec of running in place.
6- Tri kickbacks: Perform 10-12 reps on each arm, rest for 5 sec and repeat. On the second set go right into diamond pushups for 25 sec with the feet wide apart. 40 sec of mountain climbers.
7- Dbell side laterals: Perform 12-15 reps, rest for 5 sec and repeat. Lower the weight and perform for 40 sec, immediately lower the weight again and finish with 30 sec, holding the weight at the top position for 10 sec at the end of the set. 1 min of jumping jacks.
8- Dbell curls: Perform 10-12 reps, drop the weight and perform for 45 sec. At the end of the set, hold the weights in the mid-range position for 5 sec. 1 min of running in place.
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!