WOD 6-29-2015

16 minute Elliptical warm up


150x Jump Rope


10x – Left Step ups – 2 Foot Box
10x – Right Step ups – 2 Foot Box
30 second wall sit hold

10x – Left Step ups – 2 Foot Box
10x – Right Step ups – 2 Foot Box
30 second wall sit hold

10x – Left Step ups – 2 Foot Box
10x – Right Step ups – 2 Foot Box
30 second wall sit hold


10x – Squats with 50lbs weight
12x – Leg Press – 140lbs weight

10x – Squats with 50lbs weight
12x – Leg Press – 140lbs weight

10x – Squats with 50lbs weight
12x – Leg Press – 140lbs weight

WOD 6-22-2015

15 minute Elliptical warm up


150x Jump Rope


12x – Squats with 45lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 45lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 45lbs weight
12x – Leg Press – 140lbs weight

12x – Squats with 45lbs 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

Workout from 5-23-2012

8 minute treadmill warm up

150 meter row fast


 

Set 1

12 Leg Press (weight 340lbs first time, 440lbs second and third time)
12 Forward and sideways dumbbell lifts
12 Weighted squats (weight 75lbs first time, 85lbs second and third time)
10 Pushups

Repeat above 3 times non stop


 

Set 2

10 15lbs weighted Ball throws
12 65lbs overhead bar lifts
12 Dumbbell bench (weight 30lbs first time, 35lbs second time, 40lbs third time)
Repeat above 3 times non stop

2 sets of LAT pulls at 90lbs

150 meter row fast


 

Total workout time 1 hour