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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