WOD Sunday 1/26/20

by | Jan 25, 2020 | News | 6 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep & Practice the lifts

WOD:
Bro Session (Compare from 12/23/19) or perform a WOD you missed this week!
Bench press 10 x 3 reps

Dumbbell 1 arm row 10 x 5 reps each arm

Barbell curls 10 x 7 reps

*100m ski, row or run after the set of barbell curls. This should be at a slow pace.
*Try to increase the weight on most sets.
*You must have a spotter on the bench press

Post WOD:
Lax ball pecks

CFS Brief:
Day 6 WLC
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Still, time to sign-up for the 6 WEEK Whole Life Challenge, 7 HABITS, 1 BETTER YOU (Starts Saturday, January 18th)
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6 Comments

  1. Jamie
    Jamie on January 26, 2020 at 8:57 am

    Bro Session: 120# Bench Press, 45# DB Row, 50# Barbell Curl

    Made it to 120# on the BP in round 9 (with a little assist from Sami). Tried 125# in round 10 but only did 1 rep. Made it to 45# on the DB row in round 9. Tried 50# in round 10 but only did 2 reps. I could only complete 2 curls in round 10.

    Compare to 12/1: 110# Bench Press, 40# DB Row, 50# Barbell Curl

    A good and fun challenge this morning! Thanks Sami for the encouragement and spotting this morning.

  2. JD
    JD on January 26, 2020 at 9:54 am

    Bro sesh with my brother from another mother or sister from another mister Deb! Tons o’ fun!

    Bench to 175#
    Dumbbell row to 60#
    Curls with 45# barbell
    Rounds 1&2 I ran 100m
    Rounds 3-10 I did one rope climb (hey…if the ropes are down I’m climbing them!)

  3. Deb.
    Deb. on January 26, 2020 at 10:36 am

    Bro Session with My Favorite “Bro” JD!
    A little fatigued from yesterday’s comp, but loved the opportunity to lift and have some laughs!
    Bench: 103×2
    Row: 45#
    Curl: 35#
    100M Run
    Another shout out to everyone who competed in Battle of the Ages yesterday!! And a huge thank you to everyone who came out and cheered!!

  4. JL
    JL on January 26, 2020 at 11:40 am

    Bro session. Did not realize supposed to build weight along the way. #175 BP. #50 DB row. #75 curls. Ski.

  5. John
    John on January 26, 2020 at 11:45 am

    Teams of 3. 1 person works while the other rests with Joe and Dave.
    100 bench 155
    200 cal bike
    100 pull ups
    200 cal row
    100 hand stand push ups
    30:13

  6. Deb.
    Deb. on January 26, 2020 at 2:08 pm

    Looks fun!!