WOD: February 2017 Exercises

leg exercise: barbell deadlifts broker

DEADLIFT CLOWN CLINIC

Barbell (Sumo) Deadlifts
A. 40%, 50%, 60%, 70%, 80%, 90% x 3 reps
B. 3 sets x 6 reps at 70% - rest 60-90 seconds
- percentages % are based on confident 1 rep max
- use sumo or conventional stance


ab exercise: mountain climbers thraex

SAVAGE CLIMBERS

Mountain Climbers
4 sets x 45 seconds rest 45 seconds
- keep intensity high - alternating feet quickly
- add at the end of a circuit or super set


shoulder exercise: one dumbbell shoulder press strangebro

HOCUS POCUS B!TCHES

1 Arm Dumbbell (Db) Shoulder Press L/R
Pyramid Up & Down 4 sets x 6, 6, 6 reps
- 1st, 3rd set pyramid up: light, medium, heavy db
- 2nd, 4th set pyramid down: heavy, medium, light db
- left 6, 6, 6 reps; right 6, 6, 6 reps; rest 60 seconds



Category: WOD