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WOD 8-01-2016

10-minute treadmill warm up


1000 meter Row


12x – Bench Press – 65lbs
12x – LAT Pulldown – 72lbs
12x each arm – Dumbbell Curls – 15lbs

12x – Bench Press – 75lbs
12x – LAT Pulldown – 79.5lbs
12x each arm – Dumbbell Curls – 20lbs

12x – Bench Press – 80lbs
12x – LAT Pulldown – 79.5lbs
12x each arm – Dumbbell Curls – 20lbs


45 second Overhead Weight Lift – 45lbs plate
Rest 30 seconds
Repeat 4 times


15x Kettlebell Swings – 35lbs
Rest 1 minute
Repeat 4 times

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WOD 6-29-2015

16 minute Elliptical warm up


150x Jump Rope


10x – Left Step ups – 2 Foot Box
10x – Right Step ups – 2 Foot Box
30 second wall sit hold

10x – Left Step ups – 2 Foot Box
10x – Right Step ups – 2 Foot Box
30 second wall sit hold

10x – Left Step ups – 2 Foot Box
10x – Right Step ups – 2 Foot Box
30 second wall sit hold


10x – Squats with 50lbs weight
12x – Leg Press – 140lbs weight

10x – Squats with 50lbs weight
12x – Leg Press – 140lbs weight

10x – Squats with 50lbs weight
12x – Leg Press – 140lbs weight

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WOD 6-25-2015

20 minute Elliptical warm up


5x Ball Slams – 30lbs
30x Flutter Kicks
5x Ball Slams – 30lbs
10x Sit Ups
5x Ball Slams – 30lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 30lbs
30 second Plank Hold

Repeat above 3 times


1 minute Heavy Rope Exercise
–15 second – Double Arm Slams
–15 second – Double Outside Circles
–15 second – Single Arm Slams
–15 second – Double Inside Circles

1 Lap Farmers Carry – 45lbs dumbell each hand

Repeat above 3 times


40 Wall Balls – 12 pound ball

 

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WOD 6-23-2015

20 minute Elliptical warm up


150x Jump Rope


12x Bench Press – 55lbs
12x Biangular Incline Press – 70lbs

12x Bench Press – 55lbs
12x Biangular Incline Press – 70lbs

12x Bench Press – 55lbs
12x Biangular Incline Press – 70lbs

12x Bench Press – 55lbs
12x Biangular Incline Press – 70lbs


12x Fly Machine – 50lbs
12x Tricep Pulldown – 72lbs

12x Fly Machine – 50lbs
12x Tricep Pulldown – 72lbs

12x Fly Machine – 50lbs
12x Tricep Pulldown – 72lbs

12x Fly Machine – 60lbs
12x Tricep Pulldown – 72lbs

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WOD 6-22-2015

15 minute Elliptical warm up


150x Jump Rope


12x – Squats with 45lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 45lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 45lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 45lbs weight
12x – Leg Press – 140lbs weight


12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold

12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold