WOD: March 2017 Exercises

leg exercise: deadlifts sumo savage

DEADLIFT MADNESS

Barbell (Sumo) Deadlifts
5 sets x 4 reps - rest 60-90 seconds
- build up with 4 reps with 45lb & 25lb plates only
- use sumo or conventional stance


chest exercise:chest flyes stingbro

SCORPION CHEST CUTS 2

Cable Chest Flyes - Vertical
4  sets x 8 reps (2-2-1-0)  rest 45 seconds
- (2 sec lower - 2 sec bottom squeeze - 1 sec lift/flye - 0)
- can giant set with other chest flye movements


bicep curls: db hammer curls thor

HAMMERS FROM VALHALLA

Dumbbell Hammer Curls - Rack Runs
A.    Run Rack Up: 6 reps/set - increase 5lbs/set
B.    Run Rack Down: AMRAP/set - decrease 5lbs/set
AMRAP = As Many Reps As Possible - rest 30 seconds



Category: WOD