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THE WOLF DEN

050518

5/5/2018

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HAPPY CINCO DE MAYO!!!!

Warm Up:
-Stretch
- 6Minute TOTAL time
  • 30 seconds of Wall Sit
  • 30 seconds of Plank
  • 30 seconds of Handstand

* Substitute Handstand with sitting up against a wall holding dumb bells in the air ( 15-20 lbs)

WOD #1:   Upper body circuit using a Bar and Barbell.  Set a stop watch and record your time. This is a fun workout for core, back, shoulders, and arms.
-12-10-8-6-4-2 (FOR TIME)
  • Sumo Deadlift High Pull
  • Hanging Leg Lifts
  • Push Press
  • Pull Ups

​


WOD # 2: Full Body circuit using dumb bells only. Get a weight you will be able to lift unbroken. Even if you rest, still hold dumb bells during the round. Of course you can drop the weight in between rounds. 
**For extra work, if you drop weights during sets, do 5 burpees

"Dumb Bell Destroyer"
3 Rounds/ 10 Reps each (FOR TIME)
  • Clean
  • Thrusters
  • Bent Over Row
  • Jump Squat
  • Push Up

Cool Down: Just a burnout workout. No time table, just knock it out :)
- 50 Slam Balls
- 50 Wall Balls




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    Matt Hernandez:
    (CrossFit Level 1-Trainer)

    Weekly Blog post containing warm ups, workouts and cool downs that I do daily to stay active and stay in shape. These workouts are intended for anyone who seeks to get fit whether you are a beginner or advanced gym goer, men or women, young or old, it doesn't matter how you put the work in, just put the work in.

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