WOD: December Workout Highlights

back exercise: lat pulldowns with rope - broddy the elf

DENSE WINGS, YA BUDDY

Cable Lat Pulldows With Rope To Eyes: 4 sets x 10 reps (3-0-1-0)
- rest 45 seconds
- (3-0-1-0) = (3 sec negative - 0 - 1 sec positive/pull - 0)
- pull the rope apart - keep it apart while lowering
- pull towards eyes (hands end at eye level)


trap exercise: dumbbell shrugs humungus

JUST SHRUG AWAY 3

Dumbbell Shrugs - Run The Rack: 5± Sets X 10-5 Reps
- rest 45 seconds
- run the rack up - 10lbs/set - start at 40% max
- perform 10 reps or failure
- continue increasing weight until 5 rep failure


chest exercise: bench press gainsdeer

REINDEER CHEST GAINZ

Barbell Bench Press: 5 Sets X 5 Reps
- rest 60 seconds
- approx 85% of 1 rep max
- build up with warm up sets of 5 reps each


leg exercise: banded deadlifts vader

THE DARTH LIFT FORCE

Barbell Deadlifts With Bands: 5, 5, 5, 3, 3, 3, 1, 1, 1 reps
- rest 60-90 seconds
- only use 25 & 45lb plates
- resistance bands overload muscles
- at the top of lift for future training


leg exercise: stiff leg deadlift hawg

HAMSTRING BACON BELLIES

Barbell Stiff Legged Deadlifts: 4 sets x 10 reps (3-0-1-0)
- rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift - 0)
- no rest at bottom - tap the ground and lift
- imagine closing the door with your butt - keep it high and out



Category: WOD