WOD Wednesday “Can’t Stop, Won’t Stop”

Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!

1- DBell Bent Rows (single arm): Begin with 12-15 reps, each arm, then drop the weight slightly and continue for another 25 sec. Rest 5 sec, move right into “Supermans” for 40 sec, holding each rep at the top, briefly. Rest 20 sec and repeat 2 more times, using slightly heavier weights.

2a- Band Rows (on Stab Ball): Feet wide apart, begin with 40 sec on, then a 5 sec rest. Continue for another 20 sec. Rest 10 sec and right into “Supermans” for 30 sec.

2b- DBell Lawnmowers: Go with light weight and do 15 reps on each side, no rest in between. Increase the weight by 10-15 lbs depending on fitness level and do 12 single arm DBell rows on each side! Increase the weight 1 more time by 10-15 lbs and do 6-8 reps on each side. Rest 30 sec and repeat the entire combo again!

3a- Kettlebell Deadlifts: Begin with 12-15 reps, rest 5 sec then continue for another 8-12 reps. Rest for 10 sec and move right into:

3b- DBell Shrugs: Perform 12-15 reps, rest 5 sec and perform 45 sec of jumping jacks. Rest for 20 sec and repeat the sequence 2 more times.

4a- Resistance Band Curls: Begin with 12-15 reps with heavy resistance, drop the resistance slightly (no rest) and continue for another 10-12 reps. Finish by adding more resistance and holding the center position for 10 sec. Rest 10 sec then move right into:

4b- Barbell Preacher Curls (on Stab Ball): Begin with 12-15 reps, drop the weight slightly (no rest) and continue for another 8-12 reps. Rest 25 sec and repeat the sequence 3 more times. Finished!!


Always finish by following the weight training with 20 minutes of intervals cardio sets!!!

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