WOD Saturday “Totally Conditioned”
1- Wide Kettlebell Squats: 3 sets of 30 sec on/20 sec rest. After the 3rd set active rest for 45 sec, then perform:
2- Offset Lateral Raise Lunge (one arm in front and the other arm to the side): Go back and forth on each leg for 45 sec, total (drop the dumbbells if necessary as you fatigue), then active rest for 30 sec. Do 2 sets, active rest for 1 min, then perform:
3- Stability Ball Squats on the Wall with Dumbbell Curls (start in the bottom position, arms slightly forward to keep tension on the biceps): Perform 2 sets for 45 sec with a 20 sec rest interval. Active rest for 1 min, then perform:
4- Single Arm Dumbbell rows: Perform 3 sets of 12-15 reps with 20 sec rest intervals. Move immediately into:
5- Stability Ball Dumbbell Chest Press: Perform 3 sets of 45 sec on/20 sec rest intervals. (Keep range of motion limited to bottom and mid, do not go all the way up)
6- Standing Alternate Dumbbell Press with feet offset (take a step forward and lean your body weight on forward leg): Perform 20 sec on,then switch legs, and continue for another 20 sec. Take a 30 sec rest and repeat. Don’t change position, just move quickly into:
7- Dumbbell Curls supersetted with Close Grip Push Ups: Perform 2 supersets (curls for 30 sec and push ups for 20 sec). Rest for 20 sec between the first and second superset.
Have a great time with this one!!!
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