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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 6-23-2015

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 6-16-2015

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 6-9-2015

10 minute Elliptical warm up


12x Bench Press – 55lbs
12x Tricep Pulldown – 72lbs

12x Bench Press – 55lbs
12x Tricep Pulldown – 72lbs

12x Bench Press – 65lbs
12x Tricep Pulldown – 72lbs

12x Bench Press – 65lbs
12x Tricep Pulldown – 72lbs


12x Fly Machine – 30lbs
12x LAT Pull down – 72lbs

12x Fly Machine – 40lbs
12x LAT Pull down – 72lbs

12x Fly Machine – 40lbs
12x LAT Pull down – 72lbs

12x Fly Machine – 50lbs
12x LAT Pull down – 72lbs


12x Bicep Pull ups – 48lbs
10x Pushups

12x Bicep Pull ups – 48lbs
10x Pushups

12x Bicep Pull ups – 48lbs
10x Pushups

12x Bicep Pull ups – 60lbs
10x Pushups

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WOD 7-22-2014

Warm Up:

15 minutes on Bike


12x Bench Press – 65 lbs
12x LAT Pull – 85 lbs
10x Single Leg Press – 90 lbs

12x Bench Press – 75 lbs
12x LAT Pull – 85 lbs
10x Single Leg Press – 90 lbs

12x Bench Press – 85 lbs
12x LAT Pull – 85 lbs
10x Single Leg Press – 90 lbs


12x Single Arm Dumbbell Press – 20 lbs
12x Seated Row – 105 lbs
10x Split Squats
15x Kettle Bell Swing – 35 lbs

12x Single Arm Dumbbell Press – 20 lbs
12x Seated Row – 105 lbs
10x Split Squats
15x Kettle Bell Swing – 35 lbs

12x Single Arm Dumbbell Press – 20 lbs
12x Seated Row – 105 lbs
10x Split Squats
15x Kettle Bell Swing – 35 lbs

 

Special Thank to Coty for the help again today!

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