WOD Tuesday The Torque-inator
Notice: Remember to always start with a 5 minute warm-up and 5 minute total body stretch before starting any of our WOD’s!
1– Lawnmowers: These are done with one leg forward, allowing the torso to twist through an extended range of motion. Go for 12-15 reps on each arm, for 2 sets, resting 10 sec in between each set. Move right into:
2– Kettlebell Deadlifts (single arm): The goal here is to move the working arm down to the opposite foot, thereby allowing the torso to “twist”. Start with 12-15 reps, on each arm and perform 2 sets, 10 sec rest in between the sets. Move right into:
3– Medicine Ball Push Ups: Perform as many push ups (both hands, each on a medicine ball) as possible in 25 sec (feet wide apart). Rest at the top position for a 5 count, place the feet close together, and continue for another 20 sec. Move right into:
4– Alternating Chest Press (on stability ball): With dumbbells, 15-20 reps for 2 sets.
REST FOR 45 SEC, DRINK WATER, THEN MOVE INTO THE LAST 3 EXERCISES:
5– Alternating Kickbacks: Perform as many reps as possible in 30 seconds with dumbbells, rest for 10 sec and repeat. Move right into:
6– Front/Side Lateral Raises: Perform 12-15 reps for 2 sets. Rest for 10 sec in between each set. Move right into:
7– Dumbbell Curls: Perform 10-12 reps for 2 sets. Rest for 10 sec in between the sets. Finished!!
Always finish by following the weight training with 20 minutes of intervals cardio sets!!!