WOD ARMED & DANGEROUS

WORKOUT OF DAY

ARMED & DANGEROUS

Warm Up

Chin-Ups ( Biceps )

2 sets to failure

Dips 

2 sets to failure 

Beginners

Forearms

Wrist curls: 3 x 10-15

Hammer Curls: 3 x 10-15

Biceps

EZ Bar Close Grip Curls 3x8-12

EZ Bar Wide Grip Curls 3x8-12

Cable Rope Hammer Curls 3x8-12

Triceps

V-bar pressdown 3 x 10-15

Overhead rope extension 3 x 10-15

Reverse cable pressdown 3 x 10-15

Advanced 

Forearms
Reverse curls: 3 x 10-15

Hammer curls: 3 x 10-15

Biceps

Barbell Curls 3x8-12

Barbell Reverse Curls 3x8-12
Barbell Preacher Curls 3x8-12

Tricpes

V-bar pressdown 3 x 10-15

Overhead EZ bar extension 3 x 10-15

Reverse cable pressdown 3 x 10-15

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 

Where Champions Are Made.