WOD 02-16-12

Chin ups
Cable rows
Posterior delt raises
Lateral and front raises
Curls
Foam roller work

WOD 02-14-12

Tabatta kettle bell swings
Front and side lifts
Foam roller work

WOD 02-13-12

Dumbbell floor press
Ring push ups and fly's (incline too)
Lateral and front raises
Cable triceps press downs
Foam roller work

WOD 02-11-12

Getting back into it slowly. Took it easy on this work out.

Body weight pistols
Lunges with 40 lbs
Glute bridges

Lateral and front raises
Foam roller work

WOD 02-10-12

North Dakota
Chin ups
Cable rows
Posterior delt raises
Lateral and front raises
Curls
Foam roller work

WOD 01-23-12

Run 6 Tabata rounds
Tabata bag work 3 rounds
Foam roller and stretching
Core work with first attempts at front levers

Shoulder pain this morning.

WOD 01-22-12

Body weight pistols
Deadlifts 5x5 with 220 lbs
Sissy squats with ball
Bulgarian split squats

Lateral and front raises
Foam roller work

WOD 01-21-12

Dumbbell floor press
Ring push ups and fly's (incline too)
Lateral and front raises
Cable triceps press downs
Foam roller work

Run on lower deck with working Gymboss
6 sets 20 sec x 10 sec

WOD 01-20-12

Rest
Some stretching and mobility work

WOD 01-19-12

Run on lower deck and stairs 1 min x 30 seconds 8 rounds
Bag work 10 min
Lateral and front raises
Foam roller work
Planks and core work

WOD -01-18-12

Body weight pistols
Deadlifts 5x5 with 220 lbs
Sissy squats with ball
Bulgarian split squats

Lateral and front raises
Foam roller work

WOD 01-17-12

Cable rows
Posterior delt raises
Lateral and front raises
Barbell curls
Foam roller work

WOD 01-16-12

Run on lower deck and stairs 1 min x 30 seconds 8 rounds
Bag work 10 min
Lateral and front raises
Foam roller work
Planks and core work

WOD 01-15-12

Ring push ups and fly's (incline too)
Dumbbell floor press
Ring dips
Lateral and front raises
Cable triceps press downs
Foam roller work

WOD 01-14-12

Run on lower deck and stairs 1 min x 30 seconds 8 rounds
Bag work 10 min
Lateral and front raises

WOD 01-13-12

Ring chin-ups
Cable rows
Posterior delt raises
Lateral and front raises
Foam roller work

WOD 01-12-12

Run on lower deck and stairs 1 min x 30 seconds 8 rounds
Kettle-bell swings 2 rounds of 20 seconds with 40 lbs.
Bag work 5 min
Lateral and front raises

WOD 01-11-12

Lateral and front raises
Rest

WOD 01-09-12

Ring push ups and fly's (incline too)
Dumbbell floor press
Lateral and front raises
Cable triceps press downs
Foam roller work

WOD 01-08-12

Run on lower deck and stairs 1 min x 30 seconds 9 rounds
Bag work 10 min

Max HR - 160 BPM

Rested from lifting.