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THE WOLF DEN

050819

5/8/2019

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WEDNESDAY AKA HUMP DAY!!!

Warm Up-
-PVC Stretch
-Resistance Band Stretch

-5 Minute Row


WOD#1: Strength. Arms. 
3 Rounds
  • 21's -Bicep Curls (7 from bottom to 90 degrees, 7 from 90 degrees to shoulders, 7 full)
  • 21 - Lying Tricep Extension

***Increase weight each round ie: RD1= 20 lbs, RD2= 25lbs, RD3= 30lbs


3 Rounds
  • Ring Curls - Failure
  • Ring Dips- Failure


WOD#2: Endurance
FOR TIME
15-12-9-6-3
  • Strict Pull Ups
  • Handstand Push Up


COOL DOWN:
10 Rounds
  • 10 Hanging leg raises

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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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