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

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

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

Labor Day WOD 9-1-2014

Warm Up: 10 minute on Treadmill


30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs


12x LAT Pull down – 70 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs


12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups


Leg Press Extras

5x Leg Press – 400 lbs
5x Leg Press – 510 lbs
5x Leg Press – 560 lbs
5x Leg Press – 610 lbs


Cool Down 10 minute Bike

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