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THE WOLF DEN

071818

7/18/2018

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Warm Up: Light DB Warmup concentrating on focused muscle groups in WOD#2.
  • 20 Single Arm Snatch-Left
  • 20 Single Lying Arm Press- Left
  • 20 Single Arm Snatch- Right
  • 20 Single Lying Arm Press-Right


WOD#1: FULL body circuit. After 
HAPPY 31ST BIRTHDAY ERIC!!!
-DIRTY 30+1 (FOR TIME)
  • 31 Box Jumps
  • 31 Jumping Pull Ups
  • 31 KB Swings (35/25)
  • 31 Standing Lunges
  • 31 Knees to Elbows
  • 31 Push Press (45/35)
  • 31 Back Extensions/Supermans
  • 31 Wall Balls(20/10)
  • 31 Burpees
  • 31 Double Unders/Jumping Jacks


WOD#2: CHEST/TRI's. Complete 3 rounds of each superset before moving on to next superset. Choose a weight you will be able lift for 20 reps. This is not about speed, but technique. So take it nice and slow. Concentrate on breathing.
-3 Rounds per Superset/20 reps each
  • Chest Press-BB
  • Lying Tricep Extension- DB

  • Close Grip Press-DB
  • Pull Overs- Plate

  • Bench Chest Fly-DB
  • Weighted Dips-Plate


COOL DOWN: CORE
-4 Rounds
  • 25 Mountain Climbers
  • 25 Crunches
  • 25 In and Outs
  • 25 Leg Lifts

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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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