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WOD

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12/7 | Legs & Chest

WOD 12/7 | Legs & Chest (40 on 7 off 3x) DUMBBELLS/BENCHES DUMBBELL BENCH PRESS HOP OVERS SIT TO STAND (HEAVY WEIGHT)   Barbells  Pause squats  Good mornings  Chest raise RINGS CHEST PRESS TEMPO  REVERSE LUNGE + KNEE DRIVE + HOP (R) REVERSE LUNGE + KNEE DRIVE + HOP (L)

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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

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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 

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From the Blog

Motivation & How To