12.29.2021 SITTING THE BENCH


AMY and CLAIRE

Warm-up:
2 rounds of Row 500m, 10 Push-ups, 10 Air Squats, 10 Walking Lunges
Dynamic Stretch

Strength:
Pendley Row
10 (5)5

WOD: SITTING THE BENCH

For Time:
Row 500m
40 DB Bench Press 25/20
Row 1000m
20 DB Bench Press 35/25
Row 1500m
10 DB Bench Press 50/35

Icing:
KOT – Tib Raises w/bands 20 Reps
KOT – Calf Raises on Slant Board 20 Reps

Here is the schedule for CEC 22.1

Jan 4thCEC 22.1 Pre Challenge Body Composition Assessment

Jan 5thCEC 22.1 Pre Challenge Body Composition Assessment

Jan 6thCEC 22.1 Pre Challenge Workout

Jan 7th – Week 1 Scoresheet Issued.

Jan 17 – Week 1 Scoresheet due in, Pick up week 2

Jan 24 – Week 2 Scoresheet due in, pick up week 3

Jan 31 – Week 3 Scoresheet due in, pick up week 4

Feb 7 – Week 4 Scoresheet due in, pick up week 5

Feb 14 – Week 5 Scoresheet due in, pick up week 6

Feb 21 – Week 6 Scoresheet due in, pick up week 7

Feb 28th – CEC 22.1 Post Challenge Workout

Mar 1st – CEC 22.1 Post Challenge Body Composition Assessment

Mar 2nd – Week 7 Scoresheet due in

Mar 11th – OPEN 22.3 Friday Night Lights and CEC 22.1 Celebration