WOD 8-21-2014

Warm up: 10 minutes on Bike


10x Military Press – 55 lbs
10x Seated Row – 120 lbs

10x Military Press – 65 lbs
10x Seated Row – 127.5 lbs

10x Military Press – 65 lbs
10x Seated Row – 135 lbs


10x LAT Pull – 90 lbs
10x Dumbbell Bench – 30 lbs

10x LAT Pull – 97.5 lbs
10x Dumbbell Bench – 35 lbs

10x LAT Pull – 105 lbs
10x Dumbbell Bench – 40 lbs


10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball

10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball

10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball


 

WOD 7-17-2014

Warm up:

10 minute Treadmill


15x Back Squat – 55 lbs
15x Reverse Fly – 40 lbs
15x Arnold Press – 20 lbs

15x Back Squat – 65 lbs
15x Reverse Fly – 40 lbs
15x Arnold Press – 15 lbs

15x Back Squat – 75 lbs
15x Reverse Fly – 40 lbs
15x Arnold Press – 15 lbs


15x (each leg) Dumbbell Step up – Height 1
15x Military Press – 45 lbs (bar only)

15x (each leg) Dumbbell Step up – Height 1
15x Military Press – 45 lbs (bar only)

15x (each leg) Dumbbell Step up – Height 1
15x Military Press – 45 lbs (bar only)


Row 500 meters w/ 2 minute rest between. Repeat 3 times


Cool Down:

10 minute Treadmill

 

Special Thank to Coty!

Coty-300px

WOD 8-28-2012 Evening

5 minute Elliptical


10x Standing Military Press – 95lbs
8x Standing Military Press – 105lbs
5x Standing Military Press – 115lbs
3x Standing Military Press – 125lbs
3x Standing Military Press – 125lbs
2x Standing Military Press – 130lbs
2x Standing Military Press – 135lbs
2x Standing Military Press – 140lbs
2x Standing Military Press – 145lbs