Guess What Day It Is?

Warm Up

K 250m Row
K Punching Bag
K Tramp Ball Throws
K Push Ups
C 500m Row
C Band Stretches

Skill/Strength 

Chad
Incline Bench
3 x 8 @ 155#
Military Press Machine
3 x 8 @ 80# ea arm

Kate
Practice on Snatches
25#/45#
Bench
5/5/5/3/1
55/75/80/85/95# *assist on 95

WOD

"Gerard Butler's Warm Up"
300m row (K 6/C 10 blotter)
30 American KB swings (K 30/C 40#)
30 sit-ups
30 rope slams
K 15:40
C 16:06

Refugee

We were a little slow going this AM, but knew we had to get up and go! Rocked out to TP&THB on the way there and were amped up by "Refugee" upon heading in. 

Warm Up

Dynamic Stretches

Skill/Strength

Bench

K 7 x 5

45/50/55/60/65/70/75#

C 7/7/5/5/5/7

145/205/225/235/235/135#

Crossover Cables

3x10
K 20# each side

C 50/50/60

K Roman Chair Abs Super set

3x10

C Tricep Pulldowns Super set

3x10

WOD

"Whammo"

50-40-30-20-10

DUs

American KB swings (30/44#)

C 18:01 *singles on most rounds

K 18:21 *Rx

Finisher

ABSofreakinglutely

1 min each:

Plank hold

Russian Twists w/ med ball (10/12#)

Sit-ups 

R side KB bend

L side KB bend

We most certainly felt it after being somewhat inconsistent for the past week and a half. It was certainly a good workout. Until next time...