WOD: January 2017 Exercises

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


chest exercise: bench 1and half tiger

SAVAGE AND A HALF

Barbell 1½ Bench Press
4 sets x 8 reps - rest 60 seconds
- 1 full rep & bottom half rep & repeat


shoulder exercise: barbell shoulder press bronan

SHOULDERS OF WOE

Barbell Shoulder Press
10 sets x 10 reps - rest 30-45 seconds
- use 75-80% of 1 rep max or use 12 rep max



Category: WOD