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


 

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 5-30-2012

Warmup

8 minute treadmill

150 meter row fast


Set 1

12 Leg Press (weight 350lbs first time, 370lbs second and 440lbs third time)
12 Kettlebell lifts (weight 40lbs first and second time, 45lbs third time)
12 Barbell squats (weight 75lbs first time, 85lbs second time, 95lbs third time)
12 Forward Lateral Raise (10lbs)

Repeat above 3 times non stop


Set 2

12 Overhead Bar Press (weight 65lbs first time, 75lbs second time, 80lbs third time)
10 Ball Slams back and fourth (15lbs ball)
12 LAT pull downs (weight 97.5lbs first time, 105lbs second time, 110lbs third time)

Repeat above 3 times non stop


150 meter row fast


30 Slamball Ball slams (35lbs Slamball) timed (Tim 1:21.00, Dan 1:31.00)


Total workout time 1 hour