Sunday Funday 3/8/20

by | Mar 7, 2020 | News | 1 comment

Warm-Up:
Coach’s choice

WOD prep:
Prep & Practice the lifts

WOD:
Bro Session or perform a WOD you missed this week!
Bench press 10 x 5 reps

Dumbbell 1 arm row 10 x 5 reps each arm

Dumbbell 1 arm tricep kickbacks 10 x 5 reps each arm

Barbell curls 10 x 5 reps

*Try to increase the weight on most sets.
*You must have a spotter on the bench press

Post WOD:
Lax ball pecks

CFS Brief:
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3,4 or 5 people.
Option 1: a team of 3
Option 2: a team of 4
Option 3: a team of 5
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 7.0 miles
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.

1 Comment

  1. Deb.
    Deb. on March 8, 2020 at 10:05 am

    Bro Session: With 100M Turf Run Between Super Sets
    Bench: 65,70,70,75,75,80,80,85,90,95
    Single Arm DB Row: 15,20,25,25,30,30,30,35,40,45
    Single Arm DB Tricep Kickback: 5,8,8,8,10,10,12,12,15
    Barbell Curl: 35,35,35,35,35,40,40,45,45,50
    Thanks for the spots Dana and Sami! Great workout to focus on some lifting and good technique 😬