WOD Wednesday “The Son of Torque-inator”
Notice: Remember to always start with a 5 minute warmup 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- 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 outside of the front knee, elbows bent, slightly twisting the torso. Do 10-12 reps, rest for 5 sec, switch legs and repeat. End this first sequence with 30 sec of mountain climbers. Repeat the 3 exercise sequence one more time.
REST FOR 45 SEC, DRINK WATER, THEN MOVE INTO THE LAST 2 EXERCISES:
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. Rest for 5 sec and repeat with the other leg forward. Move right into:
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 20 sec then repeat this 2 exercise sequence one more time. Finished!!
Always finish by following the weight training with 20 minutes of intervals cardio sets!!