WOD 6-15-2015

12 minute Elliptical warm up


100x Jump Rope


12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 35lbs weight
12x – Leg Press – 140lbs weight


12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold

12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold

12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold

12x – Left Step ups – 2 Foot Box
12x – Right Step ups – 2 Foot Box
30 second wall sit hold

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