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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 1-15-2015

Rest 60 seconds between each set

12x Back Squats – 125 lbs
12x Back Squats – 125 lbs
12x Back Squats – 125 lbs


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


12x Weight Walking Lunges – 15 lbs
12x Weight Walking Lunges – 15 lbs
12x Weight Walking Lunges – 15 lbs


12x LAT Pulldown – 90 lbs
12x LAT Pulldown – 90 lbs
12x LAT Pulldown – 90 lbs


12x Seated Row – 90 lbs
12x Seated Row – 90 lbs
12x Seated Row – 90 lbs