WOD from 7-31-2012

5 minute Treadmill


10 x Push Ups
10 x each arm Curls – 30lbs

Repeat 4 times


10 x Overhead Barbell Press – 65lbs
10 x Overhead Barbell Press – 85lbs
10 x Overhead Barbell Press – 95lbs
5 x Overhead Barbell Press – 115lbs
5 x Overhead Barbell Press – 125lbs
3 x Overhead Barbell Press – 135lbs
3 x Overhead Barbell Press – 145lbs


100 Jump Rope
20 Situps
400 meter Run/Walk
500 meter Rowing
20 Situps
100 Jump Rope


Workout from 7-23-2012

Warmup

7:30 minute Treadmill
1000 Meter Row


WOD

10 Push Ups
10 Kettlebell 55lbs Squats
50 Jump Rope

Repeat 4 times


10 x Overhead Barbell Press – 65lbs
10 x Overhead Barbell Press – 85lbs
10 x Overhead Barbell Press – 95lbs
5 x Overhead Barbell Press – 105lbs
5 x Overhead Barbell Press – 115lbs
3 x Overhead Barbell Press – 125lbs

Tried 135lbs not able to get it up.  Tried twice


Workout from 6-28-2012

Warmup

1 mile Treadmill (Tim 14:27 with a 6.5 grade, Dan 24:30)

 


 

Set 1

30 second Planks
30 second Wall Sits
30 second Barbell Holds (55lbs)

Repeat above 4 times

 


 

Set 2

Rower for 20 Calaries
Standing Barbell Press (75lbs)

Repeat above 5 times

 


 

Set 3

Heavy Ropes 5 exercies 25 seconds each (Repeat all 5 times)
2 minute Elliptical (AFAP)

 


 

Total workout time 1 hour 30 minute