Bookmark this page for all our January 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.

ANCIENT PLANK OF DOOM

Cable Plank Rows W/Handle L/R
4 sets x 8 reps (3-0-2-0) rest 30 sec
- (3 sec lower - 0 - 2 sec lift/row - 0 )
- can substitute cable with resistance band

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