WOD: April 2017 Exercises

leg exercise: deadlifts with bands darth

THE DARTH LIFT FORCE

Barbell Deadlifts With Bands
5, 5, 5, 3, 3, 3, 1, 1, 1 reps - rest 60-90 seconds
- resistance bands overload muscles at the top of lift for future training


tricep exercise: tricep extensions - street fighter

PATRIOT TRICEP MEAT

Overhead Tricep Extensions W/Rope L/R
4 sets x 8 reps + drop set (2-0-1-0) rest 45 sec
- (2 sec lower - 0 - 1 sec lift/extension - 0)
- drop set = reduce one plate or 20%/ set


tricep exercise: pharoah pushups

PIPES LIKE AN EGYPTIAN

Pharaoh Push Ups
4 sets x 10 reps (3-0-1-1) rest 45 sec
- (3 sec lower - 0 - 1 sec lift - 1 sec pause at top )
- tuck elbows in & place hands further forward



Category: WOD