WOD: Yeah, We Do Curls Too

Workout
4 rounds, 50s work, 20s rest

• Crush Grip Curls
• Bag Boys
• High Pulls
• Band Holds
• Assisted Muscle Ups
• Leg Curls

Finisher
2 rounds, 30s work, 30s rest: 

• Burpees (no pushup)
• Sledge Hammer
• Wall Balls
• Rower

Results
Another good one from Justin!  The curls are done with one bell, holding it around the bell (not with the handle) and trying to "crush" your hands together...then just curl.  It adds another dimension to curls.  I used a 16 for those.


"Bag Boys" are done with a sandbag while kneeling in front of a chair.  The bag sits on your side, you pick it up, bring it over the seat of the chair and sit it down on the other side...repeat.  The chair is used to ensure you bring the bag up high, i.e. so you're not slacking.   I used the 37 pound bag.


I used a 16 for the high pulls.  The band holds were done standing.  Just grab the band with both hands, bring it across your body so it's mid chest.  Hold it there, keeping your arms straight out.


The assisted muscle ups were done on the TRX.  Essentially, they were just a row into a dip.  So as you row yourself up, continue on to stand up and then push yourself up into the top the part of a dip.  Hold it there for a second, lower yourself back to the ground and then start the next rep.  If you needed to, you could jump up into that dip position.


The leg curls were done on the ground with the slide coasters.  With your back on the floor, hips off the ground and feet on the coaster (knees bent), slide your feet out and then pull them back in.  Getting them out was easy, pulling them back in was tough!  To make it easier, you could do one leg at a time.


And the finisher was solid too!!  Looking like a good day for an afternoon nap...