WOD: January 2017 Exercises

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)


back exercise: seated lat rows broinidas

NO ROOM FOR SOFTNESS

Seated Cable Lat Rows W/V-Handle
10 reps, 10 sec rest, 20 reps, 20 sec rest, 30 reps, 30 sec rest, 40 reps
- use approx 40-50% 1rm - do not change weight



Category: WOD

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