WOD Wednesday “The Gift”
Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!
1- Single Strap rows: Perform this exercise by grabbing a single strap and pulling your torso up toward your hands. Put feet wide apart and perform for 30 sec. Immediately put the feet together and continue for another 30 sec. Go immediately into 30 sec of mountain climbers. Rest for 15 sec, and perform another set finishing with 1 minute of jumping jacks.
2- Single Arm DBell rows: Go for 12-15 reps on each arm, then perform 45 sec of squat thrusts. On the second set, go a little heavier for 8-12 reps. Grab lighter dumbbells and perform one last set, with both arms, simultaneously, for 30 sec. Move right into running in place for 45 sec.
3- Straight Arm pulldowns: Using a band for resistance, at eye-level, keep both hands together and put leg forward (bend the knee). Pull the hands toward the front knee, elbows bent, slightly, and hold for 2 sec. Do 10-12 reps, then switch legs. Go immediately into squat thrusts for 30 sec, rest for 15 sec, then repeat. Substitute jumping jacks for squat thrusts on the second set.
4- Barbell bent rows: Go for 12-15 reps then perform 30 sec of squat thrusts. On the second set, go heavier and perform 8-12 reps finishing with running in place for 45 sec.
5- Dumbbell curls: Begin the bicep workout with 10-12 reps, keeping one leg forward. Move immediately into mountain climbers for 30 sec, stand up and run in place for another 30 sec. Catch your breath 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 for 15-20 reps holding in the mid-level position for 5 sec on the last rep.
6- Alternating rubberband curls: Perform these with a reverse grip (palms facing down) 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 10 sec then repeat.
Always finish by following the weight training with 20 minutes of intervals cardio sets!!