WOD: March 2017 Exercises

Exercises For The Month of March

Bookmark this page for all our March 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.


bicep exercise: rope hammer curls ramsebro

KING SIZE MEGA PEAKS

Laying Cable Hammer Curls w/ Rope
4 sets x 8 reps w/ extra pump at top
- extra quarter pump contraction at top of each rep
- build up appropriately to working sets - rest 45 seconds


leg exercise: squats band suspended kettlebells - broverine

DEEZ DANGLING NUTS

Barbell Squats w/ Band Suspended Weight
5 sets x 8 reps - rest 60 seconds
- suspend 25lb kettlebell (or plate) with bands
- use weight that is challenging for 8 reps


back exercise: lat pushdown - medusa

ROCK HARD LAT SPREADIN’

Cable Lat Pushdowns
4 sets x 8 reps (3-0-1-1) + drop set, rest 45 seconds
- (3 sec lower - 0 - 1 sec lift/pull - 1 sec bottom hold)
- drop set = reduce 20% each set, eg: 100, 80, 60, 40lb w/ no rest



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Category: WOD