Image: 2020-05/blog-wod-5-19.jpg

WOD 5/19

As many rounds / reps as possible in 12 minutes of this circuit. As per usual, feel free to add some stairs / walking / biking / rowing between rounds if desired. 

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AMRAP 12

10 bicep curls

10 bent over row

10 tricep kickback

30 lateral lunges 

As many rounds / reps as possible in 12 minutes of this circuit. As per usual, feel free to add some stairs / walking / biking / rowing between rounds if desired. 

For these arm strengtheners - I used my KB and alternated arms (bicep curls on R, then on L, then on to the bent over rows), but if you want more of a challenge, you can go straight through the 3 arm movements on one arm, and then switch to the other, before moving on to the lunges. Try to be deliberate with your movements and not rely on momentum. I used the same weight across the exercises, but definitely adjust as necessary so that you’re not compensating or losing form. For the bent over rows, I like to use a stagger stance, with my non-working arm on a chair / table / bench etc for stability. If you’re using a barbell (mine finally arrived! YAY! Not that I can really use it just yet, but that’s OK - soon enough!) then you can do pendlay style rows instead and skull crushers for the tricep strengthener. 

I did these lateral lunges alternating legs. You can add an optional goblet hold if you want a little extra challenge to your arms and core. I am definitely past that stage - my low back gets so tired with any additional weight along my front! 

Have a great day!