WOD: April 2017 Exercises

back exercise: landmine row - vein

SAVAGE BACK BREAKERS

Landmine Lat Rows With Rope
5 sets x 10 reps (3-0-1-0) rest 45 seconds
- (3-0-1-0) = (3 sec lower - 0 - 1 sec lift/row - 0)
- use rope for more lat activation & pull rope apart
- keep back parallel to ground & tap plates to ground


tricep exercise: triceps extensions - bulk

SAVAGEST TRICEPS THERE IS

Cable Tricep Extensions
4 sets x 8 reps (2-0-1-0)

A1. Reverse Grip L/R - no rest - perform a2 immediately
A2. Overhand Grip L/R - rest 45 seconds
- (2-0-1-0) = (2 sec lower - 0 - 1 sec lift/extension - 0)
- complete A1 & A2 left hand then A1 & A2 right hand



Category: WOD