WOD 6-17-2015

20 minute Elliptical warm up


100x Jump Rope


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

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

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

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


15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs

15x Kettlebell Swings – 35lbs


12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

12x Reverse Flys – 40lbs
10x LAT Pull down – 70lbs

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