Back at the RAC

 

K Sprint from car in the rain

Warm Up

Foam Roll
Dynamic Stretches

KATE

Skill/Strength

SuperSet
Bench
5/5/5/5/1
45/65/75/80/85#
Weak sauce today
Front Double Leg Lift

2 laps

Bicep Curls
3 x 10 ea arm
15/17.5/20#

Hammer Bicep Curls
1 x 10 @ 15#

Concentration Bicep Curls
3 x 10 @ 15#

Superset
Tricep Kick Backs
2 x 10 @ 12.5#
Bench Dips

Dumbbell Tricep Extension
2 x 10 @ 20#

2 laps

250m row

WOD

"BBA"
21-15-9
20" Box Jumps
Burpees
American KB Swings (30#)
9:24

CHAD

Skill/Strength

Bench
10/10/10/10
135/155/165/175#

2 laps

Crossover Cables
10 X 3 @ 60

Dumbbell Curls
10 X 3 @ 35

Dumbbell Tricep Ext
10 X 3 @ 60

Row 500m

Run 2 Laps

5 Cleans @135#
5 STO @ 135#

Cardio

Basketball

C'mon Ride the Train

Nothing takes ya back like hearing a song. While we were warming up the 2006 hit "Hips Don't Lie" came on first followed by the 1996 dance tune "C'mon 'N Ride It"; I couldn't help but do a few of the choo-choo movements.

Warm Up

Dynamic Stretches

Skill/Strength

Power Cleans
1/1/1/1/2 failed attempts
45/65/75/85/95* failed
PR = 100# and was hang power cleaning 85# yesterday WTF?!
Dumbbell Bicep Curls 1 x 10 @ 15#
Dumbbell Hammer Curls 1 x 10 @ 15
Dumbbell Tricep Kickbacks 1 x 10 @ 10#
Bicep Bar Curl 1 x 10 @ ?
Bench Dips 1 x 10

2 laps run = 1/4 mi

WOD

30-20-10
Burpees
Rope Slams
Sit-ups
8:52 *a dude came in and cramped my style, had to move some things around and adjust, thus slowing me down a tad

10 15# tramp ball throws
1 min American KB Swings = 21
30 sec weighted jump rope

Chad's Workout

Due to Chad's Gout Toe rearing its ugly head, he did his own thing...
Dumbbell Hammer Curls 3 x 8 @ 40#
Bicep Cable Curls  3 x 10 @ 50#
Tricep Pulldowns 3 x 10 @ 135#
Bicep Bar Curls 3 x 8 @ 95#
Ab Crunch Machine 30 reps
500m row
5 min on recumbent bike
250 m row