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WOD David 3/6/2015

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woddavidHere is my personal favorite workout it is very intense and it consist of all pushing/pressing and pulling. Do the mid/advance intensity level, Go heavy, take small breaks and max the reps out.

Sets: 2 rounds
Reps: max out on reps (minimum 6 reps) complete under 20 minutes
Intensity: beginners
Process (RX): this means do 2 rounds of each exercise with the prescriptive repetitions

  • standard Push-ups
  • pull up
  • wide Push-ups
  • chin-ups
  •  incline Push-ups
  • one arm rows

Sets: 3 rounds
Reps: max out on reps (minimum 10 reps) complete under 30 minutes
Intensity: mid/hi
Process (RX): this means do 5 rounds of each exercise with the prescriptive repetitions

  • standard Push-ups
  • pull up
  • wide arm Push-ups
  • chin-ups
  • decline Push-ups
  • one arm rows
  • dips with chin on chest
  • dead lifts
  • incline bench press dumb bells
  • bend over rows
  • close arm push ups

How to do a dead lift

How to do a push up

How to do a jump squat

How to do a one arm row

How to do a decline push up

How to do incline dumbbell press

how to do a chin-up


how to do a pullup

Originally posted 2015-03-06 15:26:58.

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