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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


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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


 

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WOD 8-7-2012

10 minute Elliptical


10 Push Ups
10 Mountain Climbers (5 each leg)
10 Squats

Repeat 3 times


10 x Over head Barbell lifts – 65lbs
20 x (10 each arm) Dumbbell Curls – 25lbs
10 x Tricep Pull – 96lbs
8 x Over head Barbell lifts – 75lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
8 x Tricep Pull – 108lbs
6 x Over head Barbell lifts – 85lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
6 x Tricep Pull – 108lbs
5 x Over head Barbell lifts – 85lbs
20 x (10 each arm) Dumbbell Curls – 30lbs
5 x Tricep Pull – 108lbs
5 x Over head Barbell lifts – 95lbs
20 x (10 each arm) Dumbbell Curls – 35lbs
5 x Tricep Pull – 115lbs


30 second Plank
30 second Wall Sit
10 x Dumbbell Hang Cleans – 20lbs
30 second Plank
30 second Wall Sit
50 x Jump Rope
30 second Plank
30 second Wall Sit
50 x Jump Rope
30 second Plank
30 second Wall Sit
100 x Jump Rope


10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs
10 x Sit ups
10 x Overhead Tricep Extension – 30lbs