WOD 6-25-2015

20 minute Elliptical warm up


5x Ball Slams – 30lbs
30x Flutter Kicks
5x Ball Slams – 30lbs
10x Sit Ups
5x Ball Slams – 30lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 30lbs
30 second Plank Hold

Repeat above 3 times


1 minute Heavy Rope Exercise
–15 second – Double Arm Slams
–15 second – Double Outside Circles
–15 second – Single Arm Slams
–15 second – Double Inside Circles

1 Lap Farmers Carry – 45lbs dumbell each hand

Repeat above 3 times


40 Wall Balls – 12 pound ball

 

WOD 6-18-2015

20 minute Elliptical warm up


5x Ball Slams – 35lbs
30x Flutter Kicks
5x Ball Slams – 35lbs
10x Sit Ups
5x Ball Slams – 35lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 35lbs
30 second Plank Hold

Repeat above 3 times


1 minute Heavy Rope Exercise
–15 second – Double Arm Slams
–15 second – Double Outside Circles
–15 second – Single Arm Slams
–15 second – Double Inside Circles

1 Lap Farmers Carry – 45lbs dumbell each hand

Repeat above 2 times

WOD 6-11-2015

20 minute Elliptical warm up


5x Ball Slams – 20lbs
30x Flutter Kicks
5x Ball Slams – 20lbs
15x Sit Ups
5x Ball Slams – 20lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 20lbs
30 second Plank Hold

Repeat above 3 times


1 minute Heavy Rope Exercise
–15 second – Double Arm Slams
–15 second – Double Outside Circles
–15 second – Single Arm Slams
–15 second – Double Inside Circles

1 Lap Farmers Carry – 35lbs dumbell each hand

Repeat above 3 times

Workout from 6-6-2012

Warmup

8 minute treadmill


Set 1

12 tricep pulls (weight 96lbs first time, 110lbs second and third time)
12 LAT pulls (weight 90lbs first time, 97.5lbs second and 105lbs third time)
12 Seated Row pulls (weight 90lbs first time, 97.5lbs second and 105lbs third time)

Repeat above 3 times non stop


Set 2

(10) 30lbs, (8) 35lbs, (6) 40lbs, (4) 45lbs, (2) 45lbs Dumbbell Bench (Tim)
(10) 30lbs, (8) 35lbs, (6) 40lbs, (4) 45lbs, (2) 50lbs Dumbbell Bench (Dan)
15 x 5 times Slamball Ball Slams
10 x 5 times Push Ups


Set 3

12 Step ups (each leg) weighted 15lbs Ball
12 Squats with Medicine Ball 16lbs
12 Ketell Bell Swings (35lbs)

Repeat 3 times


Set 4

500 meter Row
30 sec. Plank Holds

Repeat 2 times


Total workout time 1 hour 10 minute