WOD Wednesday “The Bi and Backinator”

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

1a- Barbell bent rows: Go for 12-15 reps then perform 30 sec of squat thrusts. Move right into:

1b- Straight Arm pulldowns: Using a band for resistance, at eye-level, keep both hands together and put one leg forward (bend the knee). Pull the hands toward the front knee, elbows bent, slightly. Do 10-12 reps, rest for 5 sec, switch legs and repeat the combo.

2- Single arm Dbell rows: Drop sets on these guys- stay with the same arm for 2 drops in weight before switching arms. Start with 8-10 reps, drop the weight and perform 10-12 more reps. Drop the weight once more and continue for 30 more sec, then switch arms. After you’ve completed both arms go right into 1 min of running in place. Rest for 15 sec and repeat the drop sets.

3- Kettle bell swings on Bosu: Be careful with these! Slow and controlled, pausing in the bottom position for a 2 count, do 12-15 reps. Stand up, take a 5 sec break and repeat for another set of at least 10-12 reps. Come off the bosu and do 1 min of Jumping Jacks. Rest for 25 sec, sip some water and move onto biceps:

4- Dumbbell curls: Begin the bicep workout with 10-12 reps, keeping one leg forward. Pause for a 2 count at the bottom position of each rep. Move immediately into mountain climbers for 30 sec, stand up and run in place for another 30 sec. Catch your breath, about 10 sec, and repeat the curls, only this time use slightly heavier weight for 8-10 reps, followed by 45 sec of running in place. Finish with 1 last set, using lighter weight, for 15-20 reps holding in the mid-level position for 5 sec on the last rep.

5- Alternating hammer curls: Perform these with a neutral grip (palms facing each other) alternating and keeping the elbows out, away from your sides slightly. Go for 10-12 reps, on each arm, rest for 5 sec, turn your palms facing up and continue for another 12-15 reps. Rest for 15 sec then repeat. Finished!!

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

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