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WOD 6-18-2015

20 minute Elliptical warm up


5x Ball Slams – 35lbs
30x Flutter Kicks
5x Ball Slams – 35lbs
10x Sit Ups
5x Ball Slams – 35lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 35lbs
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 2 times

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WOD 6-17-2015

20 minute Elliptical warm up


100x Jump Rope


12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 25lbs
10x Dumbbell Press – 25lbs


15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs


12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

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WOD 6-16-2015

12 minute Elliptical warm up


100x 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


12x Bicep Pull ups – 60lbs

12x Bicep Pull ups – 60lbs

12x Bicep Pull ups – 60lbs

12x Bicep Pull ups – 60lbs

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WOD 6-15-2015

12 minute Elliptical warm up


100x Jump Rope


12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs 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

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

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WOD 6-11-2015

20 minute Elliptical warm up


5x Ball Slams – 20lbs
30x Flutter Kicks
5x Ball Slams – 20lbs
15x Sit Ups
5x Ball Slams – 20lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 20lbs
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 – 35lbs dumbell each hand

Repeat above 3 times