WOD "Workout Of The Day #1"


January 20, 2020



This is a one round with a 40 rep attempt at each station.  The idea is to use a weight that on the last few reps your are spent!  This WOD can be done with less weight and more reps or more weight less reps and then repeat the circuit 2 or 3 rounds (20 reps/3 rounds, 30 reps/ 2 rounds, 40 to 60 reps/1 round for time)  Adjusting the weight with each exercise attempt accordingly. 

Warm Up
Box Breathing  5 Minutes
Flow State Yoga 20 minutes (see Yoga Flow post)
100 Burpees

The Workout
AB Roller set of 30 out and back Left Right Center
Plank 1 Minute
Cable Back Down Pull set 40 reps/40#
Knee Extension 40 reps/90#
Bench Press 40 Rep/135#
Sand Bag Dead Lift 50# 40 rep set 
Dumb Bell Curls 40 rep/17.5#
Dumb Bell Kick Backs From a Pull Position 40 Rep set/17.5#
Air Squats 40 Rep set
Dumb Bell Military Press 40 Rep set/ 15 # 
Hammer-Military Dumb Bell Curl set 35/15#
Battle Rope 2" 1 minute sustained (alternating-together wave)
Battle Rope 11/2" 1 minute sustained (alternating-together and side whips)
Cool Down

Done in <40 minutes (not including the warm up)


HOOYAH!

GET IT DONE!  You Got This!




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