Vacation Wods

Vacation wods
1/9/18
3x
60 sec chest press machine
60 sec row machine
60 sec lat pulldown
60 sec sh press machine
60 sec Double Unders

3x
60 sec leg press
60 sec death march @2-50lbs
60 sec leg ext machine
60 sec max bike (normal bike)

2/9/18
Mile Run

Metcon-
100 DB Power Cleans@2-50lbs
Top of every min 5 Burpees
12:53

3/9/18
30-40 min jog

5/9/18
100 cals team row w/ Jon
A1.5x10 Db Bench Press@2x50/60/70/75/80lbs
A2.Pec Dec Machine 20-18-16-14-12-10-8-6-4-2 (start very light , up the pin each set)
Immediately after max push ups -8
B1.5x10 Std Row Machine
B2.Rear Fly Machine 20-18-16-14-12-10-8-6-4-2 (start very light , up the pin each set)
Immediately after max pull ups -6
C.5x10 Preacher Curls-10/10 Oh Tri Ext.
D.Ab Machine 20-18-16-14-12-10-8-6-4-2 (start very light , up the pin each set)

8/9/18
Deck of Death 4 w/ Jon:
♦️ Push Ups
♥️ Burpees
♠️ Squats
♣️ Lunges x2

11/9/18
A.Emom -15
5/6/7/8/9/10
1-Db Squats@2-50kg
2-1 Arm Hang Clean and Jerk@50lbs x2
3-Strict Pull UPS
B.6-12-24 leg press machine -Drop set -1st load heavy, 2nd Med, 3rd light
C.6-12-24 Row machine -Drop set -1st load heavy, 2nd Med, 3rd light
D.9 min Emom
1-Max Push Ups on Dumbbells
2-Max Alt. Hammer Curls@2-25lbs
3-rest
34-36
32-37
23-36
E.9 min Emom
1-60 sec Side Plank R
2-60 sec Side Plank L
3-Max Russian twist -L/R@1-25lbs
15/16/20

13/9/18
4x10 Hs Chest Machine 
4x10 Hs Row Machine
4x10 Leg Press@7 -45plates each side
3x10/10 Curl to OH Press@2-40lbs
3x20 Landmine Bent Over Rows@100lbs
100 tri rope ext , rest as needed but not more than 20 sec.
MetCon
Row 10 min