WOD: July Workout Highlights

shoulder superset: captain america plate front raise and ribbons

SHOULDER PLATE SMASHER

A1. Plate Front Raise: 4 Sets X 10 Reps (2-0-1-0)
- 2 second lower - 0 - 1 second lift - 0

A2. Plate Ribbons: 4 Sets X 10 Reps (2-0-1-0)
- 2 second lower - 0 - 1 second lift - 0
- alternating left to right, right to left ribbon motion
- complete a1 & a2 then rest 45 seconds


leg exercise: kettlebell squats with king leonidas

IMMORTAL SQUATS

KETTLEBELL SQUATS: 4 sets
6 reps - 6 second pause (at bottom, thighs parallel to ground),
5 reps - 5 second pause,
4 reps - 4 second pause,
3 reps - 3 second pause,
2 reps - 2 second pause,
1 rep - 1 second pause. Rest.
- rest 45 seconds
- recommended total weight: women 30lbs+; men 50lbs+


back exercise: lat pulldown with joker

SUICIDE LATS

A1. Cable Lat Pulldowns - Wide Overhand Grip
A2. Cable Lat Pulldowns - Narrow Underhand Grip
5 sets x 8² reps (2-0-1-0) rest 60 seconds
- 2 second lower - 0 - 1 second lift - 0
- no rest between A1 & A2
- use same weight for both exercises


chest exercise: hammer strength chest press with heman

I HAVE THE CHEST POWER!

Hammer Strength Chest Press - Dirty 30s: 4 sets x 10 top half, 10 bottom half, 10 full reps
- warm up to a challenge set and use that as 4 working set weight
- for variety can switch bottom half then top half every other set
- rest 60 seconds


tricep exercise: tricep extensions with guile

PATRIOT TRICEP MEAT

Cable Overhead Tricep Extensions With Rope L/R: 4 sets x 10 reps + drop set (3-0-1-0)
- 3 second lower - 0 - 1 second lift - 0
- rest 45 seconds
- drop set =  decrease a plate/ set x 10 reps (or failure)



Category: WOD