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WOD 6-10-2015

10 minute Elliptical warm up


1000 meter Row


12x Shoulder Shrugs – 15lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs

12x Shoulder Shrugs – 20lbs
10x Dumbbell Press – 25lbs


15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs


12x Reverse Flys – 30lbs

12x Reverse Flys – 40lbs

12x Reverse Flys – 40lbs

12x Reverse Flys – 40lbs


500 meter Row

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WOD 7-18-2014

Warm Up:

Row 1000 meters (Easy Pace) (2:30 pace over 500 meters)


10x Kettle Bell Swings – 35 lbs
10x Slam Balls – 20 lbs
Row 150 meters (Hard Pace) (1:40 pace over 500 meters with air trap shut)

Rest 45 seconds and Repeat 5 Rounds


Cool Down:

Row 250 meters (Easy Pace) (2:30 pace over 500 meters)
12x Sit ups

Repeat 4 times

 

Special Thanks to Coty!

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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!

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