WOD 1-15-2015

Rest 60 seconds between each set

12x Back Squats – 125 lbs
12x Back Squats – 125 lbs
12x Back Squats – 125 lbs


8x Military Press – 70 lbs
8x Military Press – 70 lbs
8x Military Press – 70 lbs
8x Military Press – 70 lbs


12x Weight Walking Lunges – 15 lbs
12x Weight Walking Lunges – 15 lbs
12x Weight Walking Lunges – 15 lbs


12x LAT Pulldown – 90 lbs
12x LAT Pulldown – 90 lbs
12x LAT Pulldown – 90 lbs


12x Seated Row – 90 lbs
12x Seated Row – 90 lbs
12x Seated Row – 90 lbs

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


WOD from 7-30-2012

Warm-up

8 minute Treadmill
1000 meter Row


WOD

10 x Push-up
10 x Squats
10 x Ball Slams – 35lbs

Repeat 4 times

~~

50 x Jump Rope
20 x Box Jump
30 x Weighted Lunges – 15lbs each arm
20 x Box Jump
50 x Jump Rope

~~

10 x Sit-ups
10 x Seated Row – 110lbs
10 x Forward Lateral Raises – 15lbs

Repeat 4 times


Cool Down

1 mile Elliptical – 9:05