Bench Press / Ring Row | WOD 11.20.19

Dumbbell Bench Press / Pronated Grip Ring Row

A1) Dumbbell Bench Press:
2 x 14-16 @ 4121

A2) Pronated Grip Ring Row:
2 x 14-16 @ 4121

Use a load that’s light enough to allow you to perform the prescribed reps at the prescribed tempo. This will probably be in the ballpark of 40% for most folks. Change the angle of the body on the Ring Rows to more horizontal and/or add a weight vest to increase the degree of difficulty.

Rest :30 between exercises and 1:00 between sets. 

Post work to comments.
Week 2 of 6

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5 Rounds For Time:
20 Russian Kettlebell Swings
15 AbMat Sit-Ups
10 Push-Ups

Choose a KB load that is challenging for you. Modify volume and/or elevate your hands on the push-ups as needed.

Post time and Rx to comments.

December 15th: Wim Hof Fundamentals Workshop comes back to CFSBK!

Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The Wim Hof Fundamentals workshop returns to CFSBK on December 15th!

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop. (Wim Hof will NOT be at the workshop.)

Date, Time, and Pricing

Sunday, December 15th from 3:00pm to 7:00pm
Price: $125

Register Here!
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Acrobatic Team Gymnastics FIG (video)
Niksen: The Dutch Art of Doing Nothing Blue Zones