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WOD Monday 9/24 "Go the Distance…"


Notice: Remember to always start with a 5 minute warmup and 5 minute total body stretch before starting any of our WOD’s!

1– Stab Ball Push ups:  Begin the chest workout performing as many push ups (hands 6 inches apart) as possible in 30 sec. with feet or knees on stability ball. Come off the ball and continue with another 30 sec of push ups.  Move right into 1 min of jumping jacks.  Rest 10 sec and repeat.

2DB Press on Stab Ball: Do these alternating for 12-15 reps, feet wide apart.  Rest 5 sec, then right into 25 sec of mountain climbers.  Rest for 20 sec and repeat.

3– Strap Chest Press:  Perform for 30 sec, smooth and controlled without locking out at the top.  Rest 10 sec and repeat.  Rest for 45 sec and finish with 45 sec of push ups.

4a– Overhead Tri Extension:  Using a dumbbell, perform as many reps as possible in 45 sec.  Move right into:

4b– Kickbacks:  Perform as many reps as possible in 30 sec, then do 30 sec of squat thrusts.  Rest for 10 sec and repeat the combo.

5a– Kettle Bell Shoulder Press:  One arm at a time, perform 12-15 reps.  Move right into:

5b– Lateral raises (regular):  12-15 reps.  Take the last rep to the start position of:

5c– “Top Down” Laterals:  Starting with the dumbbells straight over head, arms extended, lower the weights till the arms are parallel to the ground, then bring them back up.  Pause for 3 sec when the arms are parallel to the ground.  Perform 10-12 reps then go right into 1 min of running in place.  Rest for 10 sec and repeat the combo.  Finished!!


Always finish by following the weight training with 20 minutes of intervals cardio sets!!!

Would you like one of our trainers to take you thru these amazing workouts? Request a FREE info session NOW >

Body Design Personal Training - Midtown: 539 10th St NW, Atlanta, GA 30318 · 404-661-4331
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