WOD 8-14-2012

5 minute Elliptical


500 Meter Row


200 Jump Rope


10 x One Arm Dumbbell Lifts – 30lbs
10 x Sit Ups
10 x Push Ups
10 x One Arm Dumbbell Lifts – 35lbs
10 x Sit Ups
10 x Push Ups
10 x One Arm Dumbbell Lifts – 40lbs
10 x Sit Ups
10 x Push Ups
10 x One Arm Dumbbell Lifts – 45lbs
10 x Sit Ups
10 x Push Ups


10 x Tricep Pull – 96lbs
10 x Seated Row – 110lbs
10 x Jumping Jacks
10 x Tricep Pull – 108lbs
10 x Seated Row – 117.5lbs
10 x Jumping Jacks
10 x Tricep Pull – 120lbs
10 x Seated Row – 125lbs
10 x Jumping Jacks
10 x Tricep Pull – 120lbs
10 x Seated Row – 130lbs
10 x Jumping Jacks


WOD 8-10-2012

10 minute Elliptical


50 x Jump Rope
10 x Sit ups
10 x Kettlebell Lifts – 55lbs

Repeat 5 times


10 x Dumbbell Inclined Bench – 30lbs
10 x Dumbbell Inclined Bench – 35lbs
10 x Dumbbell Inclined Bench – 40lbs
5 x Dumbbell Inclined Bench – 45lbs
5 x Dumbbell Inclined Bench – 50lbs
5 x Dumbbell Inclined Bench – 55lbs


100 Meter Row
10 x Push Ups

Repeat 5 times


 

WOD 8-9-2012

100 Meter Row
10 x Push Ups

Repeat 5 times


10 x Bench Press – 95lbs
10 x Bench Press – 115lbs
5 x Bench Press – 145lbs
5 x Bench Press – 155lbs
5 x Bench Press – 155lbs
5 x Bench Press – 155lbs


Timed workout

250 Meter Row
100 x Single Unders (Jump Rope)
50 x Lunges (25 each leg)
30 x Step Ups (15 each leg)
30 x Dumbbell Hang Cleans
10 x Thrusters
30 x Dumbbell Hang Cleans
30 x Step Ups (15 each leg)
50 x Lunges (25 each leg)
100 x Single Unders (Jump Rope)
250 Meter Row

Total time 20:56