WOD: No arms upper body circuit with interval training

(posted 5/15/2012, originally completed  5/9/2012)

This workout is designed to work your chest, back, and shoulders.

Circuit 1: choose one light set of dumbbells and one heavier set.  complete 10 reps of each 3 times.

Lateral raise (light)

Upright row (heavy)

Snatch (light)

Bentover Row (heavy)

Lat pull down on machine

Circuit 2: choose one light set of dumbbells and one heavier set.  complete 10 reps of each 3 times.

incline chest press

incline chest flyes

incline y-raise

Rear Delt row (bend over so your back is parallel to the floor and arms straight down.  Lift arms up and straight out to the side, then back down)

Push Up

Sprint Intervals

0:00-1:00            4.0

1:00-1:30            7.0

1:30-2:30            4.0

2:30-3:00            7.5

3:00-4:00            4.0

4:00-4:30            8.0

4:30-5:30            4.0

5:30-6:00            8.5

6:00-7:00            4.0

7:00-7:30            9.0

7:30-8:30            4.0

8:30-9:00            9.5

9:00-10:00          4.0

10:00-10:30        9.5

10:30-11:30        4.0

11:30-12:00       9.0

12:00-13:00       4.0

13:00-13:30       8.5

13:30-14:30       4.0

14:30-15:00       8.0

15:00-16:00       4.0

16:00-16:30       7.5

16:30-17:30       4.0

17:30-18:00       7.0

18:00-20:00      4.0

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