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Today we are going focus on a high intensity arm workout paired up with some cardio. Next week I am going to be on vacation. I will still write up a daily WOD, but it will be a little different since I wont be going to a gym, so keep an eye out for those!
- 10 Minute run for time
- sitting bicep curl 10, 10, 10, 10 (each arm)
- Super set with one arm tricep extensions 10, 10, 10, 10 (each arm)
- Sitting bicep curl hold 10, 10, 10, 10 (each arm)
- Super set with tricep extensions 12, 12, 12, 12
- Sitting bicep curl machine 10, 10, 10, 10
- Superset with sitting dip machine 10, 10, 10, 10
- 3 rounds of the following
- Sprints
- Stairs
- 10 burpees
- 50 sit ups
- 25 leg raises
- 2 1-minute planks
- Stretch!!!!
Less intense version
- 1 mile jog (at your own pace)
- Bicep curl 10, 10, 10 (each arm)
- One arm tricep extensions 10, 10, 10 (each arm)
- Sitting bicep curl hold 10, 10, 10 (each arm)
- Tricep extensions 10, 10, 10
- Bicep curl machine 10, 10, 10
- Cable tricep extensions 10, 10, 10
- 1 round of the following:
- Sprints
- Stairs
- 10 burpees
- 25 situps
- 15 leg raises
- 30 second plank
- Stretch!!!!
If you missed yesterdays WOD, go here!
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