WOD: January 2017 Exercises

9 Exercises For The Month of January

Bookmark this page for all our January 2017 Workout of the Day workouts. Check in daily for your motivation and inspiration.

These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.


tricep exercise: overhead cable tricep extensions - brohees

TRICEP KILLER

Tricep Overhead Extensions W/Rope: 4 sets x 8 reps (2-0-1-0) rest 45 seconds
- (2 second lower - 0 - 1 second lift - 0)
- set up rope attachment at hip level


bicep exercise: dumbbell hammer curls - brohees

SLAYING WITH BIG PIPES

Dumbbebll Hammer Curls
Run The Stack Up: 6 reps/set - rest 30 sec
Run The Stack Down: AMRAP/set - no rest
- start 40% of max - increase/decrease 5lbs/set
- AMRAP = As Many Reps As Possible to failure


shoulder exercise: seated shoulder press - ranger

GO GO POWER PRESS

Floor Seated One Arm Dumbbell Shoulder Press L/R
4 sets x 8 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/press - 0)


chest exercise: bench press - saiyan

BENCH KAMEHAMEHA BRAH

Barbell Bench Press (GVT): 10 sets x 10 reps rest 30 seconds
- approx 75% of 1 rep max - same weight for all sets
- if all 10 x 10 are completed, increase 5lbs next time


ab exercise: filthy sickles brosputin

FILTHY SICKLES

Medicine Ball Woodchoppers L/R: 4 sets x 60 seconds(30 seconds/side)
- similar to russian twist but diagonal motion
- left shoulder to right hip - right shoulder to left hip



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Category: WOD