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WOD 6-25-2015

20 minute Elliptical warm up


5x Ball Slams – 30lbs
30x Flutter Kicks
5x Ball Slams – 30lbs
10x Sit Ups
5x Ball Slams – 30lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 30lbs
30 second Plank Hold

Repeat above 3 times


1 minute Heavy Rope Exercise
–15 second – Double Arm Slams
–15 second – Double Outside Circles
–15 second – Single Arm Slams
–15 second – Double Inside Circles

1 Lap Farmers Carry – 45lbs dumbell each hand

Repeat above 3 times


40 Wall Balls – 12 pound ball

 

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WOD 8-2-2012

10 minute Elliptical


10 x Weighted Back Squats – 135lbs
10 x Weighted Back Squats – 155lbs
10 x Weighted Back Squats – 175lbs
5 x Weighted Back Squats – 185lbs
5 x Weighted Back Squats – 195lbs
3 x Weighted Back Squats – 200lbs
3 x Weighted Back Squats – 210lbs
3 x Weighted Back Squats – 220lbs
3 x Weighted Back Squats – 225lbs
1 x Weighted Back Squats – 230lbs
1 x Weighted Back Squats – 235lbs
1 x Weighted Back Squats – 240lbs
1 x Weighted Back Squats – 250lbs
1 x Weighted Back Squats – 255lbs

Attempted 265 pound was not able to do it.


20 x Wall Balls – 14lbs
10 x Weight Lunges – 20lbs
20 second Overhead weight lift – dual 35lbs kettlebells
20 x Wall Balls – 14lbs
10 x Weight Lunges – 20lbs
20 second Overhead weight lift – dual 35lbs kettlebells
20 x Wall Balls – 14lbs
10 x Weight Lunges – 20lbs
20 second Overhead weight lift – dual 35lbs kettlebells
20 x Wall Balls – 14lbs
10 x Weight Lunges – 20lbs
20 second Overhead weight lift – dual 35lbs kettlebells