WOD 8-9-2012

100 Meter Row
10 x Push Ups

Repeat 5 times


10 x Bench Press – 95lbs
10 x Bench Press – 115lbs
5 x Bench Press – 145lbs
5 x Bench Press – 155lbs
5 x Bench Press – 155lbs
5 x Bench Press – 155lbs


Timed workout

250 Meter Row
100 x Single Unders (Jump Rope)
50 x Lunges (25 each leg)
30 x Step Ups (15 each leg)
30 x Dumbbell Hang Cleans
10 x Thrusters
30 x Dumbbell Hang Cleans
30 x Step Ups (15 each leg)
50 x Lunges (25 each leg)
100 x Single Unders (Jump Rope)
250 Meter Row

Total time 20:56


 

WOD 8-3-2012

5 minute Elliptical

500 Meter Row


50 x Jump Rope
10 x Kettelbell lifts – 50lbs
50 x Jump Rope
10 x Kettelbell lifts – 50lbs
50 x Jump Rope
10 x Kettelbell lifts – 50lbs
50 x Jump Rope
10 x Kettelbell lifts – 50lbs


10 Box Jumps
10 x Bench Press – 65lbs
5 Box Jumps
10 x Bench Press – 85lbs
5 Box Jumps
10 x Bench Press – 95lbs
5 Box Jumps
5 x Bench Press – 105lbs
5 Box Jumps
5 x Bench Press – 115lbs
5 Box Jumps
3 x Bench Press – 125lbs
5 Box Jumps
3 x Bench Press – 135lbs
5 Box Jumps
1 x Bench Press – 145lbs
5 Box Jumps
1 x Bench Press – 155lbs


Workout from 7-24-2012

Treadmill 6 minute warmup


30 x Jump Rope
10 x Box Jumps
10 x Push Ups
10 x Kettlebell Lifts – 55lbs (floor to chin)
~~30 x Jump Rope
10 x Box Jumps
10 x Push Ups
10 x Kettlebell Lifts – 55lbs (floor to chin)
~~30 x Jump Rope
10 x Box Jumps
10 x Push Ups
10 x Kettlebell Lifts – 55lbs (floor to chin)
~~30 x Jump Rope
10 x Box Jumps
10 x Push Ups
10 x Kettlebell Lifts – 55lbs (floor to chin)


10 x Sit Ups
10 x Tricep Pull – 82lbs
10 x Ball Slams – 35lbs
~~10 x Sit Ups
10 x Tricep Pull – 96lbs
10 x Ball Slams – 35lbs
~~10 x Sit Ups
10 x Tricep Pull – 110lbs
10 x Ball Slams – 35lbs
~~10 x Sit Ups
10 x Tricep Pull – 124lbs
10 x Ball Slams – 35lbs


10 x Bench Press – 95lbs
10 x Bench Press – 115lbs
10 x Bench Press – 125lbs
5 x Bench Press – 135lbs
3 x Bench Press – 145lbs


Workout from 7-13-2012

Warmup

5 minute Treadmill
500 meter Row


Set 1

Bench Press 75lbs x 12
Jump Rope x 25
LAT Pull down 90lbs x 12
Bench Press 95lbs x 10
Jump Rope x 25
LAT Pull down 97.5lbs x 12
Bench Press 115lbs x 10
Jump Rope x 25
LAT Pull down 105lbs x 12
Bench Press 135lbs x 10
Jump Rope x 25
LAT Pull down 110lbs x 12

 


Set 2

Sit-Ups x 12
Tricep Pull 96lbs x 12
Kettlebell Swings 35lbs x 12
Seated Row 90lbs x 12
Sit-Ups x 12
Tricep Pull 96lbs x 12
Kettlebell Swings 35lbs x 12
Seated Row 97.5lbs x 12
Sit-Ups x 12
Tricep Pull 96lbs x 12
Kettlebell Swings 35lbs x 12
Seated Row 105lbs x 12
Sit-Ups x 12
Tricep Pull 96lbs x 12
Kettlebell Swings 35lbs x 12
Seated Row 110lbs x 12