Thirsty for Thursday

We didn't go this morning. It was a torrential downpour and the bed was just too comfortable and we were just too tired to get up. So, alas, we made ourselves go this evening. Glad we did.

WARM UP

Foam Roal
Dynamic Stretches

SKILL/STRENGTH

Bent over row

K 5 x 10 @ 45/65/65/70/75#

C 3 x 7 @ 185#

K 2 bicep curls @ 45#

Iso-lateral Front Lat Pulldowns

K 3x10 @ 35/40/45# each side

C 3 x 10 @ 80# each side

Pulley Row

K 3 x 8 @ 90#
C 3 x 10 @ 120#

Dumbbell Bicep Curls

K 4 x 7 @ 15/15/17.5/20

C  3 x 10 @ 40/45/45

Barbell Bicep Curl 

K 2 x 7 @ Unknown weight

C 7s (3 x 21) @ 75#

To preface, Chad hates KBs, so of course I needed to make up a WOD that consisted entirely of KB movements!

"You Can Swing My Bell"
21-15-9

KB Sumo Deadlift High Pull (30#/40#)
KB Situps (30#/40#)
KB Swings (30#/40#)
KB Row (30#/40# each arm)
*40# was highest available in multiples

C 10:27, K 10:28

K :30 plank

FINISHER

500m row

C 1:50 

K 2:11

Have a good night, folks!