WOD 8-29-2012

5 minute Elliptical


10x Inclined Bench Dumbbell Lift – 30lbs
10x Kettlebell Lifts – 50lbs
8x Inclined Bench Dumbbell Lift – 35lbs
10x Kettlebell Lifts – 50lbs
8x Inclined Bench Dumbbell Lift – 40lbs
10x Kettlebell Lifts – 50lbs
5x Inclined Bench Dumbbell Lift – 45lbs
10x Kettlebell Lifts – 50lbs
5x Inclined Bench Dumbbell Lift – 50lbs
10x Kettlebell Lifts – 50lbs
3x Inclined Bench Dumbbell Lift – 55lbs
10x Kettlebell Lifts – 50lbs
2x Inclined Bench Dumbbell Lift – 60lbs
10x Kettlebell Lifts – 50lbs


10x LAT Pull-down – 90lbs
10x Triceps Pull – 96lbs
10x Seated Row – 110lbs
10x LAT Pull-down – 97.5lbs
10x Triceps Pull – 108lbs
10x Seated Row – 130lbs
10x LAT Pull-down – 105lbs
10x Triceps Pull – 120lbs
10x Seated Row – 150lbs


 

 

WOD 8-21-2012

7:30 minute Treadmill


10 x LAT Pull Down – 90lbs
10 x Tricep Pull – 72lbs
10 x 1 arm Curls – 15lbs
10 x LAT Pull Down – 97.5lbs
10 x Tricep Pull – 84lbs
10 x 1 arm Curls – 20lbs
10 x LAT Pull Down – 105lbs
10 x Tricep Pull – 96lbs
10 x 1 arm Curls – 25lbs
10 x LAT Pull Down – 110lbs
10 x Tricep Pull – 96lbs
10 x 1 arm Curls – 30lbs


10 x Box Jumps
10 x Weight Arm Extension
10 x Box Jumps
10 x Weight Arm Extension
10 x Box Jumps
10 x Weight Arm Extension
10 x Box Jumps
10 x Weight Arm Extension


30 second Planks
30 second Wall Sits
1 minute 45lbs Weight hold over head


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 8-7-2012

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


WOD 8-6-2012

10 minute Elliptical


10 Push Ups
50 Jump Rope
10 Air Squats

Repeat 4 times


10 x Curls – 30lbs
10 x LAT Pulldown – 90lbs
10 x Tricep Pull – 90lbs
10 x Curls – 35lbs
10 x LAT Pulldown – 97.5lbs
10 x Tricep Pull – 105lbs
10 x Curls – 40lbs
10 x LAT Pulldown – 105lbs
10 x Tricep Pull – 120lbs
10 x Curls – 45lbs
10 x LAT Pulldown – 110lbs
10 x Tricep Pull – 120lbs


10 x per arm One Bar Dumbell lift – 30lbs
10 x per arm One Bar Dumbell lift – 35lbs
10 x per arm One Bar Dumbell lift – 40lbs


50 Sit Ups