Bookmark this page for all our April 2016 Workout of the Day Exercises.

These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.

USE THE LATS FORCE

Lat Pulldowns w/ Incline Bench And Rope
4 x 10 reps + drop set (3-0-1-0)
- 3 second negatives - 10th rep should be difficult
- drop set = 4 x 20% drop/set eg: 10 reps x 100, 80, 60, 40lbs

SAVAGE LADDER -SPARTAN HELL

A1. 2 Kettlebell Squats: 10, 9, 8, 7, 6, 5, 4, 3 ,2 ,1 reps
- men: 60lbs+ - women: 40lbs+ - keep weight above waist
- (dumbbells optional)

A2. Push Ups: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
- (add chains for challenge) - no rest between sets
- A1: decrease 1 rep/set, A2: increase 1 rep/set
- eg: 10 squats & 1 push up - 10-1, 9-2, 8-3, 7-4, 5-6, 6-5, 4-7, 3-8, 2-9, 10-1

12 MINUTES OF BANG BANG

Barbell Deadlifts - Sumo or Conventional
12 minutes of AMRAP - 55% of 1 rep max
- AMRAP (as many reps as possible) until time runs out
- count & record your reps - beat it next time