WOD 8-2-2012

10 minute Elliptical


10 x Weighted Back Squats – 135lbs
10 x Weighted Back Squats – 155lbs
10 x Weighted Back Squats – 175lbs
5 x Weighted Back Squats – 185lbs
5 x Weighted Back Squats – 195lbs
3 x Weighted Back Squats – 200lbs
3 x Weighted Back Squats – 210lbs
3 x Weighted Back Squats – 220lbs
3 x Weighted Back Squats – 225lbs
1 x Weighted Back Squats – 230lbs
1 x Weighted Back Squats – 235lbs
1 x Weighted Back Squats – 240lbs
1 x Weighted Back Squats – 250lbs
1 x Weighted Back Squats – 255lbs

Attempted 265 pound was not able to do it.


20 x Wall Balls – 14lbs
10 x Weight Lunges – 20lbs
20 second Overhead weight lift – dual 35lbs kettlebells
20 x Wall Balls – 14lbs
10 x Weight Lunges – 20lbs
20 second Overhead weight lift – dual 35lbs kettlebells
20 x Wall Balls – 14lbs
10 x Weight Lunges – 20lbs
20 second Overhead weight lift – dual 35lbs kettlebells
20 x Wall Balls – 14lbs
10 x Weight Lunges – 20lbs
20 second Overhead weight lift – dual 35lbs kettlebells


WOD from 8-1-2012

10 minute Ellipitical


10 x Push-ups
10 x Lunges
10 x Squats

Repeat 4 times


10 x LAT Pull down – 90lbs
10 x Tricep Pull – 96lbs
10 x Seated Row – 110lbs
10 x LAT Pull down – 97.5lbs
10 x Tricep Pull – 110lbs
10 x Seated Row – 130lbs
10 x LAT Pull down – 105lbs
10 x Tricep Pull – 110lbs
10 x Seated Row – 137.5lbs
10 x LAT Pull down – 110lbs
10 x Tricep Pull – 110lbs
10 x Seated Row – 145lbs


10 x Incline Dumbbell Press – 30lbs
10 x Incline Dumbbell Press – 35lbs
10 x Incline Dumbbell Press – 40lbs
5 x Incline Dumbbell Press – 45lbs
5 x Incline Dumbbell Press – 50lbs


5 minute hard resistance Ellipitical


WOD from 7-30-2012

Warm-up

8 minute Treadmill
1000 meter Row


WOD

10 x Push-up
10 x Squats
10 x Ball Slams – 35lbs

Repeat 4 times

~~

50 x Jump Rope
20 x Box Jump
30 x Weighted Lunges – 15lbs each arm
20 x Box Jump
50 x Jump Rope

~~

10 x Sit-ups
10 x Seated Row – 110lbs
10 x Forward Lateral Raises – 15lbs

Repeat 4 times


Cool Down

1 mile Elliptical – 9:05


 

Workout from 7-9-2012

 

Warmup

Treadmill 7 minutes

750 Meter Row

10 Push Ups
10 Squats
25 Jump Rope

Repeat above 3 items 4 times non stop

 


 

Set 1
15 Box Jumps
15 Curls (25lbs, 30lbs, 35lbs, 40lbs)

Repeat 4 times

 


 

Set 2

One Arm Dumbbell Lifts (15/10/8/6) (30lbs, 35lbs, 40lbs, 45lbs)
35lbs Slam Balls

Repeat 4 times

 


 

Set 3

15 Seated Row (90lbs, 97.5lbs, 105lbs)
15 Tricep Pulls (96lbs)

Repeat 3 times

 


 

Set 4

100 Meter Row
10 Lunges

Repeat 5 times

 


 

Total workout time 50 minutes