W1: Arms & W2: CF WOD 120819

08/24/12

LF Machine Curls (110) f, (130) f, f, f
Bar Curls (95) 7 (65) 5, 12, (45) 20
Hammer Curls (45) 12, (40) 12, (35) 15
Triceps Extension (70) 12, 12, 12
Tri Forward Extension (47.5) 12, 12, 12
Rope Press (30) 10, 10, 10
Calf Raise (Smith) (110) 25, 20, 20, 20

Workout 2:

Warmup:
Back Extensions (60) 25
Deadlift (45) 10 (135) 10 (225) 5

Five Rounds for time: 9:54
Deadlift (275) x
Burpies x 10


Leg Raises