WOD 7/12 - TOP TIER FITNESS CLT

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ARM DAY! There is not a better feeling going into the weekend than getting your arms swole. For this WOD, let’s focus on a high rep arm pump.

1.5 mile run for time
Triceps extension- 4 sets of 12 reps
Holding bi curl- 4 sets of 10 reps each arm
Sitting bi curl- 4 sets of 12 reps superset with bench dips 4 sets of 20 reps
Cable one arm curls- 4 sets of 12 reps
Cable one arm extension- 5 sets of 12reps
Cable Tricep pull down- 4 sets of 12 reps
Barbell 3 sec curl holds- 4 sets of 10 reps
Partner curls – 1 rep,2 reps,3 reps….all the way to 10 and then all the way back down! The way these work (if you have a partner, if not, no worries) is that you do one rep, then your partner goes, then you do 2, then your partner, etc. If you are doing this solo, your rest will be the number of reps your partner would be doing in seconds.
100 toe touches
50 russian twists
25 leg raises
1 minute plank