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WOD David and core 3-18-2015

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woddavidCompare your result from wod david 3615

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 close grip
  • wide Push-ups
  • pull up wide grip
  •  incline Push-ups
  • one arm rows

Sets: 2 rounds

  • 15 sit ups
  • 15 crunches
  • 30 bicycle situps

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 close grip
  • wide arm Push-ups
  • pull up wide grip
  • 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

after workout

Sets: 3 rounds

  • 25 sit ups
  • 25 crunches
  • 40 bicycle situps
  • 25 jack knife sit 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 2015-03-18 14:57:22.

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