WOD: January 2017 Exercises

17 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.


ab exercise: plank rows mummy

ANCIENT PLANK OF DOOM

Cable Plank Rows W/Handle L/R
4 sets x 8 reps (3-0-2-0) rest 30 sec
- (3 sec lower - 0 - 2 sec lift/row - 0 )
- can substitute cable with resistance band


tricep exercises: tricep extensions street fighter

PATRIOT TRICEP MEAT

Overhead Tricep Extensions W/Rope L/R
4 sets x 8 reps + drop set (2-0-1-0) rest 45 sec
- (2 sec lower - 0 - 1 sec lift/extension - 0)
- drop set = reduce one plate or 20%/ set


shoulder exercise: bent over reverse flyes gargoyle

GRANITE SHOULDERS

Dumbbell Bent Over Reverse Flyes
4 sets x 8 reps (2-0-1-0) rest 45 seconds
- (2 sec lower - 0 - 1 sec lift/flye - 0)



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Category: WOD