Australia Day 2016: A WOD

Happy Australia Day folks!

Today’s workout was globo gym friendly, kinda takin’ it back old school- focused on back with a touch of shoulders 🙂

Lat retraction on the pull down machine (Light-3 sets of 10 reps)

Lat pull down (Warm up: Medium 2 sets of 10 reps, Working: Heavy 3 sets of 6-8 + drop weight by 50% and continue to close to failure for every set and failure on last)

Single cable front raises and side raises (Light- 3 sets of 10 reps)

Seated row (Warm up: Medium 2 sets of 10 reps, Working: Heavy 3 sets of 6-8 + drop weight by 50% and continue to close to failure for every set and failure on last)

Kneeling Military Press (Medium 4 sets of 12 reps) Kneeling requires you to use your core to stabilise whilst performing each rep.

Abs:

3 rounds

6 Weighted sit up (I used a plate for this- when sitting up, don’t let it come in front of your body)

6 Russian twist

6 Dish tucks

6 Leg lowers 

Now excuse me while I focus on watching Tomorrow When the War Began

 

Min xx

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