Workout from 7-20-2012

Warmup

1 1/2 Mile Treadmill 16:06
1500 Meter Row


WOD

10x One Arm Dumbbell Bench 30lbs
10 x Push-Ups
25 x Jump Rope

10x One Arm Dumbbell Bench 30lbs
10 x Push-Ups
25 x Jump Rope

10x One Arm Dumbbell Bench 35lbs
10 x Push-Ups
25 x Jump Rope

10x One Arm Dumbbell Bench 35lbs
10 x Push-Ups
25 x Jump Rope

10x One Arm Dumbbell Bench 35lbs
10 x Push-Ups
25 x Jump Rope


Workout from 7-19-2012 Evening

Warmup

5 minute Treadmill
1000 Meter Row


WOD

3 x Deadlifts 185lbs
10 x Incline Dumbbell 30lbs
10 x LAT Pulldown 90lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 35lbs
10 x LAT Pulldown 97.5lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 40lbs
10 x LAT Pulldown 105lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 45lbs
10 x LAT Pulldown 110lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 45lbs
10 x LAT Pulldown 117.5lbs


Workout from 7-17-2012

Warmup

5 minutes Treadmill


Set 1

10 Weighted Back Squats (Bar only 45lbs)
10 Weighted Back Squats (95lbs)
5 Weighted Back Squats (135lbs)
3 Weighted Back Squats (145lbs)
3 Weighted Back Squats (145lbs)
3 Weighted Back Squats (145lbs)
3 Weighted Back Squats (145lbs)
3 Weighted Back Squats (145lbs)


Partner WOD

25 minute AMRAP

10 Push-ups

20 Box jumps

30 Dumbell snatches

Run 400M

This is a two-person partner WOD. While partner A (Tim) is working, partner B (Thomas) is running 400M. Once partner B (Thomas) is done with 400M run, they takeover where Partner A (Tim) is and Partner A (Tim) runs. Repeat for 25 minutes.


I think if I counted right, I did 1 1/4 miles on the run/jog/walk. Not bad for me I guess being out of running this long. Getting after it!