Sculpt WOD wc 8 July 2019

Thursday 11 July 2019

Rounds for QUALITY 40/20
1. KB shoulder press left
2. KB shoulder press right
3. KB ab mat sit ups (KB on chest)
4. KB around the head
5. KB squat to deadlift

Then: 10x KB chop per side and fun with wall balls! YAY!!

Tuesday 9th July 2019

4x rounds for quality – 12mins
– 1 plank walk out into 30 plank shoulder taps
– 10 x Single leg weighted squat
– 20 x seated banded abductions

Then the following TABATA rounds

1. Hollow hold | Superman hold
2. Wall angels (tempo) | Single leg calf raise pulses (use wall to balance)
3. Side plank w/reach | Other side (two rounds per side before changing)

Monday 8 July 2019

Complete the below circuit 40/20

1. DB lunge & rotate towards front leg (Hold DB at either end, extend arms in lunge and rotate, bring arms back to centre, to chest, step back from lunge)
2. DB military press
3. Bird dog
4. Single leg hip bridge on foam roller (alternating)
5. Banded triceps (20 seconds per side)

Buy out: 30 second isometric bicep hold into 30 hammer curls

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