WOD 8-14-2012

5 minute Elliptical


500 Meter Row


200 Jump Rope


10 x One Arm Dumbbell Lifts – 30lbs
10 x Sit Ups
10 x Push Ups
10 x One Arm Dumbbell Lifts – 35lbs
10 x Sit Ups
10 x Push Ups
10 x One Arm Dumbbell Lifts – 40lbs
10 x Sit Ups
10 x Push Ups
10 x One Arm Dumbbell Lifts – 45lbs
10 x Sit Ups
10 x Push Ups


10 x Tricep Pull – 96lbs
10 x Seated Row – 110lbs
10 x Jumping Jacks
10 x Tricep Pull – 108lbs
10 x Seated Row – 117.5lbs
10 x Jumping Jacks
10 x Tricep Pull – 120lbs
10 x Seated Row – 125lbs
10 x Jumping Jacks
10 x Tricep Pull – 120lbs
10 x Seated Row – 130lbs
10 x Jumping Jacks


WOD 8-10-2012

10 minute Elliptical


50 x Jump Rope
10 x Sit ups
10 x Kettlebell Lifts – 55lbs

Repeat 5 times


10 x Dumbbell Inclined Bench – 30lbs
10 x Dumbbell Inclined Bench – 35lbs
10 x Dumbbell Inclined Bench – 40lbs
5 x Dumbbell Inclined Bench – 45lbs
5 x Dumbbell Inclined Bench – 50lbs
5 x Dumbbell Inclined Bench – 55lbs


100 Meter Row
10 x Push Ups

Repeat 5 times


 

Workout from 7-20-2012

Warmup

1 1/2 Mile Treadmill 16:06
1500 Meter Row


WOD

10x One Arm Dumbbell Bench 30lbs
10 x Push-Ups
25 x Jump Rope

10x One Arm Dumbbell Bench 30lbs
10 x Push-Ups
25 x Jump Rope

10x One Arm Dumbbell Bench 35lbs
10 x Push-Ups
25 x Jump Rope

10x One Arm Dumbbell Bench 35lbs
10 x Push-Ups
25 x Jump Rope

10x One Arm Dumbbell Bench 35lbs
10 x Push-Ups
25 x Jump Rope


Workout from 7-19-2012 Evening

Warmup

5 minute Treadmill
1000 Meter Row


WOD

3 x Deadlifts 185lbs
10 x Incline Dumbbell 30lbs
10 x LAT Pulldown 90lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 35lbs
10 x LAT Pulldown 97.5lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 40lbs
10 x LAT Pulldown 105lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 45lbs
10 x LAT Pulldown 110lbs

3 x Deadlifts 185lbs
10 x Incline Dumbbell 45lbs
10 x LAT Pulldown 117.5lbs