WOD: Mini Pyramids–Arms

IF YOU ARE HERE FOR INFORMATION ON CRAWL FOR THE CURE CLICK THE LINK IN THE UPPER RIGHT HAND CORNER LABELED “CRAWL FOR THE CURE”

5 minute warm up

Pyramid 1:

20 alternating bicep curls (20 lbs. total)

20 tricep kickbacks per arm (10 lbs.)

10 alternating bicep curls (40 lbs. total)

10 tricep kickbacks per arm (15 lbs.)

20 alternating bicep curls (20 lbs. total)

20 tricep kickbacks per arm (10 lbs.)

Pyramid 2:

15 skull crushers (20 lbs.)

15 bench press with arms into sides (20 lbs.) –instead of wide arms and bring down to chest keep arms tucked into your sides by your belly and press from this position)

8 skull crushers (30 lbs.)

8 bench press with arms into sides (30 lbs.)

15 skull crushers (20 lbs.)

15 bench press with arms into sides (20 lbs.) 

Pyramid 3:

20 Cable Tricep Pulldowns (45 lbs)

20 Cable Bicep Curls (30 lbs.)

10 Cable Tricep Pulldowns (60 lbs.)

10 Cable Bicep Curls (45 lbs.)

20 Cable Tricep Pulldowns (45 lbs)

20 Cable Bicep Curls (30 lbs.)

Finish by walking 2 miles at 3.8 speed.

Total miles for the week: 2

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