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12/6 | Arms & Abs

WOD 12/6 | Arms & Abs (1 MIN ON 8 OFF) 2X DUMBBELLS BICEP CURLS WITH ISO HOLD (SWITCH ARMS HALFWAY) DB REVERSE GRIP KICKBACKS DB PUSH PRESS    Battle ropes Slam + burpee Alternating waves  Jumping jacks  RINGS  COMMANDOS ALLIGATOR PULLS  ATOMIC PUSH UPS   KETTLEBELLS WINDMILLS (SWITCH HALFWAY) LATERAL Read more…

12/1 | Back & core

WOD 12/1 | Back & core (1 MIN ON 8 OFF) 3X DUMBBELLS/BENCHES BENCH-ASSISTED SINGLE ARM ROWS (R) BENCH-ASSISTED SINGLE ARM ROWS (L) WOODCHOPS (SWITCH HALFWAY)  BARBELLS  DEADLIFT + BENT-OVER ROW AB ROLLOUTS REVERSE GRIP BENT OVER ROWS KETTLEBELLS FARMERS MARCH (SWITCH HANDS HALFWAY) SINGLE-ARM SIT UPS  SINGLE-ARM SIT UPS  Read more…

11/30 | Legs & Chest

WOD 11/30 | Legs & Chest (40 ON 7 OFF 3X) DUMBBELLS/PLATES LATERAL LUNGE SWINGS  LYING CLOSE GRIP DUMBBELL PRESS CALF RAISES (ON A PLATE)   Boxes/rings  Incline/decline push ups  Squat jumps  Single leg squats (switch halfway) BENCHES/BARBELLS  BENCH PRESS  BULGARIAN SPLIT SQUAT  BULGARIAN SPLIT SQUAT  KETTLEBELLS ALT FORWARD LUNCHES Read more…