THURsty!

Warm Up

Dynamic Stretches

Skill/Strength

KATE
Bench

K 5/5/5/5/3/2/0*fail

45/55/65/75/80/85/95#

Superset

Cable Crossovers

3 x 10 @ 20#ea arm

Roman Chair Abs
3 x10

Bicep Dumbbell Curls

2 x 7 @ 17.5

Hammer Curls

1 x 7. @ 17.5

Superset

Tricep Kickbacks

2 x 10 @ 12

Dips

2 x 10

S Bar Curl @ ?

1 x 20

Tricep Rope Pulldown

3 x 10

1 @ 25

2 @ 27.5

CHAD
Bench Press 4X10
185/185/195/205

Cable Crossovers
3X10 @ 70

Arm Curls
3X10 @ 40

Preacher Curls 
3x10 @ 65 lbs

Reverse Curls
3x10 @ 50

WOD

"Getting Leggy With It"
4 RFT

10 DL (135/235#)

Run 100m

10 AS

Run 100m

C 12:09

K 12:20

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...