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WOD 8-21-2014

Warm up: 10 minutes on Bike


10x Military Press – 55 lbs
10x Seated Row – 120 lbs

10x Military Press – 65 lbs
10x Seated Row – 127.5 lbs

10x Military Press – 65 lbs
10x Seated Row – 135 lbs


10x LAT Pull – 90 lbs
10x Dumbbell Bench – 30 lbs

10x LAT Pull – 97.5 lbs
10x Dumbbell Bench – 35 lbs

10x LAT Pull – 105 lbs
10x Dumbbell Bench – 40 lbs


10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball

10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball

10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball


 

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WOD 8-16-2014

Warm up: 10 minutes on Bike


10x Dumbbell Bench – 20 lbs

12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 50 lbs

10x Dumbbell Bench – 25 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 50 lbs

10x Dumbbell Bench – 30 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 60 lbs

10x Dumbbell Bench – 35 lbs
12x LAT Pull – 90 lbs
12x Tricep Pulldown – 96 lbs
10x Reverse Fly – 60 lbs


12x Leg Press – 230 lbs

10x Each Leg Step Ups – Low Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 230 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 280 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight

12x Leg Press – 280 lbs
10x Each Leg Step Ups – #2 Box
10x Each Leg Leg Lunges – Body Weight


Cool Down: 10 minutes on Treadmill

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WOD 7-29-2014

Warm up: 15 minutes on Bike


5x Deadlift – 115 lbs
8x LAT Pull – 77.5 lbs
8x Dumbbell Bench – 30 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 35 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 40 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 40 lbs

5x Deadlift – 135 lbs
8x LAT Pull – 97.5 lbs
8x Dumbbell Bench – 40 lbs


15x Leg Press – 250 lbs
10x Dumbbell Curl / Press – 20 lbs

15x Leg Press – 300 lbs
10x Dumbbell Curl / Press – 20 lbs

15x Leg Press – 300 lbs
10x Dumbbell Curl / Press – 20 lbs


Cool Down 10 minutes on Bike

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WOD 7-15-2014

10 minute Treadmill Warm-up


15x Leg Press – 230 lbs
15x Dumbbell Bench – 65 lbs
15x LAT Pull-down – 90 lbs

15x Leg Press – 280 lbs
15x Dumbbell Bench – 75 lbs
15x LAT Pull-down – 97.5 lbs

15x Leg Press – 280 lbs
15x Dumbbell Bench – 75 lbs
15x LAT Pull-down – 97.5 lbs


10x each Leg Lunges
12x Dumbbell Shoulder Press – 20 lbs
12x Seated Row – 90 lbs

10x each Leg Lunges
12x Dumbbell Shoulder Press – 25 lbs
12x Seated Row – 97.5 lbs

10x each Leg Lunges
12x  Dumbbell Shoulder Press – 25 lbs
12x Seated Row – 105 lbs


10 minute Treadmill Cool down

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WOD 8-29-2012

5 minute Elliptical


10x Inclined Bench Dumbbell Lift – 30lbs
10x Kettlebell Lifts – 50lbs
8x Inclined Bench Dumbbell Lift – 35lbs
10x Kettlebell Lifts – 50lbs
8x Inclined Bench Dumbbell Lift – 40lbs
10x Kettlebell Lifts – 50lbs
5x Inclined Bench Dumbbell Lift – 45lbs
10x Kettlebell Lifts – 50lbs
5x Inclined Bench Dumbbell Lift – 50lbs
10x Kettlebell Lifts – 50lbs
3x Inclined Bench Dumbbell Lift – 55lbs
10x Kettlebell Lifts – 50lbs
2x Inclined Bench Dumbbell Lift – 60lbs
10x Kettlebell Lifts – 50lbs


10x LAT Pull-down – 90lbs
10x Triceps Pull – 96lbs
10x Seated Row – 110lbs
10x LAT Pull-down – 97.5lbs
10x Triceps Pull – 108lbs
10x Seated Row – 130lbs
10x LAT Pull-down – 105lbs
10x Triceps Pull – 120lbs
10x Seated Row – 150lbs