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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 1-29-2015

Warm up 12 minutes Elliptical


Rest 60 seconds between each set

10x Back Squats – 125 lbs
10x Back Squats – 125 lbs
10x Back Squats – 125 lbs


10x Military Press – 70 lbs
10x Military Press – 70 lbs
10x Military Press – 70 lbs


10x Leg Press – 90 lbs
10x Leg Press – 90lbs
10x Leg Press – 90lbs


10x LAT Pulldown – 90 lbs
10x LAT Pulldown – 90 lbs
10x LAT Pulldown – 90 lbs


10x Bent Row – 95 lbs
10x Bent Row – 95 lbs
10x Bent Row – 95 lbs


15x Each Arm Dumbbell Curls – 20 lbs
15x Each Arm Dumbbell Curls – 25 lbs
15x Each Arm Dumbbell Curls – 20 lbs

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WOD 1-22-2015

Warm up 12 minutes Elliptical


Rest 60 seconds between each set

10x Back Squats – 125 lbs
10x Back Squats – 125 lbs
10x Back Squats – 125 lbs


10x Military Press – 70 lbs
10x Military Press – 70 lbs
10x Military Press – 70 lbs


 

10x Leg Press – 90 lbs
10x Leg Press – 90lbs
10x Leg Press – 90lbs


10x LAT Pulldown – 90 lbs
10x LAT Pulldown – 90 lbs
10x LAT Pulldown – 90 lbs


10x Bent Row – 75 lbs
10x Bent Row – 75 lbs
10x Bent Row – 75 lbs


15x Each Arm Dumbbell Curls – 20 lbs
15x Each Arm Dumbbell Curls – 25 lbs
15x Each Arm Dumbbell Curls – 20 lbs

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WOD 1-20-2015

Warm up 12 minutes Elliptical


Rest 60 seconds between each set

10x Back Squats – 125 lbs
10x Back Squats – 125 lbs
10x Back Squats – 125 lbs


8x Military Press – 70 lbs
8x Military Press – 70 lbs
8x Military Press – 70 lbs
6x Military Press – 70 lbs


10x Leg Press – 90 lbs
10x Leg Press – 90lbs
10x Leg Press – 90lbs


10x LAT Pulldown – 90 lbs
10x LAT Pulldown – 90 lbs
10x LAT Pulldown – 90 lbs


10x Bent Row – 75 lbs
10x Bent Row – 75 lbs
10x Bent Row – 75 lbs


15x Each Arm Dumbbell Curls – 20 lbs
15x Each Arm Dumbbell Curls – 25 lbs
15x Each Arm Dumbbell Curls – 20 lbs

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WOD 8-21-2012

7:30 minute Treadmill


10 x LAT Pull Down – 90lbs
10 x Tricep Pull – 72lbs
10 x 1 arm Curls – 15lbs
10 x LAT Pull Down – 97.5lbs
10 x Tricep Pull – 84lbs
10 x 1 arm Curls – 20lbs
10 x LAT Pull Down – 105lbs
10 x Tricep Pull – 96lbs
10 x 1 arm Curls – 25lbs
10 x LAT Pull Down – 110lbs
10 x Tricep Pull – 96lbs
10 x 1 arm Curls – 30lbs


10 x Box Jumps
10 x Weight Arm Extension
10 x Box Jumps
10 x Weight Arm Extension
10 x Box Jumps
10 x Weight Arm Extension
10 x Box Jumps
10 x Weight Arm Extension


30 second Planks
30 second Wall Sits
1 minute 45lbs Weight hold over head