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Old 08-29-2011, 08:30 PM   #6
Kyle Borowsky
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Join Date: Mar 2010
Location: El Paso  TX
Posts: 86
Re: doing a WOD as a warm up for weight lifting

29Aug.2011

shoulders and back

on smith machine
shoulder press: 4 x 10 @ 95 lbs
Bent over rows: 4 x 10 @ 95 for 3 sets then 110 for last one (new record)
shoulder shrugs: 4 x 8 95 for 2 sets then 110 for last 2

wide arm lateral pull-downs
4 x 6 @ 85 lbs

back cable crossovers
4 x 8 @ 35 lbs for 2, 50 lbs on 3rd, then burnouts from 50lbs down to 20lbs on last set
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