Labor Day WOD 9-1-2014

Warm Up: 10 minute on Treadmill


30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs


12x LAT Pull down – 70 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs


12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups


Leg Press Extras

5x Leg Press – 400 lbs
5x Leg Press – 510 lbs
5x Leg Press – 560 lbs
5x Leg Press – 610 lbs


Cool Down 10 minute Bike

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