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

Back to the RAC

FINALLY BACK after quite the hiatus.

Warm Up

Foam Roll
250m row
K slam balls
K TRX

Skill/Strength

K Push Press
5 x 5
50/60/70/80/85#

C Hammer Strength Iso-Lateral Incline Press
5 x 10
45/80/90/95/100# (ea arm)

Supersets
Bench Crunches

Bicep Dumbbell Curls
K 3 x 7
15/17.5/20#
C  8@ 40#, 8@45#
Pulley Bicep Curls 5@50#, 5@50#, 3@60#

WOD

"Armed"
21-15-9
TRX Rows
Rope Slams
K KB SDHP #30
C Sit-ups *shoulder issue
K 4:54
C 5:20

Finisher

50 sit-ups
K 1:35