Re: Jeffs WOD -Just Ranger on-
March 15, 2008 WOD
bench press (225 max reps) into burpees (10 reps)
incline 150Lbs into dips max out on both.
Cable chest flys into cable scoops 12 reps each workout.
3 rounds 2 mins rows, into
45lbs plate skull crushers, into
bicep (50 lbs)curls 21's. 7 half way up 7 from half all the way up to 7 full.
over head cable tri cep extensions into weight used. 30-35-40
overhead cable bi cep curls 3 rounds. 35-45-50
50 knee to elbows.