Labor Day WOD 9-1-2014

Warm Up: 10 minute on Treadmill


30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs


12x LAT Pull down – 70 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs


12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups


Leg Press Extras

5x Leg Press – 400 lbs
5x Leg Press – 510 lbs
5x Leg Press – 560 lbs
5x Leg Press – 610 lbs


Cool Down 10 minute Bike

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.