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Daily WOD – Feb 25, 2015

9:00 pm

Bench Press 5-5-5-5-5

Then

50 inverted barbell rows NFT

WOD Notes:  Compare bench press to 140402.

24 Comments leave one →
  1. Tav permalink
    9:07 pm

    O.M.G. What are inverted barbel rows…curls? Sweet!!!

  2. Crush permalink
    8:20 am

    I second Tav’s question. I won’t be able to make the workout and will be doing it at home. Any instruction or comparable alternative exercise would be greatly appreciated. Thanks.

  3. ICA admin permalink*
    8:36 am

    Hey Fellas,

    The bar row is basically a reverse bench press. You lay under the bar with your hands on it and pull yourself up rather than lower the bar. The goal is to have you your feet on a bench or box and your shoulders start below the level of your feet. Vary the width and grip (over/underhand) throughout the 50 reps.

  4. ICA admin permalink*
    8:55 am

    And just because it never gets old on bench press day, some solid compliments for your bros. I feel comfortable playing this at work but I work in a gym. If I didn’t, I wouldn’t play it at work. https://www.youtube.com/watch?v=8XrgkvzAorM

  5. Nikki permalink
    11:09 am

    Question for the masses – would you rather have Pizza Helen on Saturday 3/14 (around 5pm), or Sunday 3/15 mid-day (around noon)? The pro for Saturday is we get people pre-Saint-Patty’s-Day-hangover. But Sunday is generally a more open day for people. Any opinions out there?

    • Nikki permalink
      11:11 am

      for those unfamiliar with Pizza Helen, see last year’s post.:
      http://iron-cross-athletics.com/2014/03/21/daily-wod-mar-22-2014/

    • Tav permalink
      11:15 am

      Saturday!!!

    • Rick permalink
      11:49 am

      Sunday Funday.

      This would lead in well to the end of the 1st weekend of the NCAA tourney, plus my kids always have a ton of crap to do on Saturday.

    • Dave permalink
      11:55 am

      Saturday

    • 1:15 pm

      Saturday.

    • 1:27 pm

      BTW, I looked back at the results from last year’s Pizza Helen and I forgot that the notes of B, P, C have nothing to do with bands or reduced reps…it’s beer, pizza and cupcakes! 🙂

    • Fili permalink
      1:59 pm

      I most likely can’t make it on Saturday.

    • One to Grow On permalink
      2:46 pm

      Way to ambiguously answer the question Fili.

      And FYI it’s St. Paddy’s Day not Patty’s day. Patty is a woman’s nickname, Paddy is a mans’.

    • Angie permalink
      2:46 pm

      I can’t make it Saturday so Sunday works for me. But honestly I told myself last year I would never do Pizza Helen again. So if it winds up taking place on Saturday, I won’t have to break my promise to myself. 🙂

    • Dave permalink
      2:48 pm

      Well played, Angie. Well played.

    • Jen T. permalink
      6:59 pm

      This looks scary to me. Either day is equally good, but I’m legitimately intimidated by this.

  6. SCRUFF McBUFF permalink
    11:15 am

    WHAT DAY IS IT??? WHAT DAY IS IT!!!!

    BENCH DAY!!!!

  7. Phil permalink
    6:20 pm

    6:15
    Jenn 105 PR!
    Cynthia 77.5
    Maggie 110
    Sarah L 82.5
    Dan E 215
    Mohyeed 195/155
    Patrick 175
    Dennis 145
    John 255

    9:30
    Owen 145
    Eric D 185 x 3
    Erik 125
    Jess V 100
    Julie M 68
    Katie L 75
    Joanna 90

  8. Kehl permalink
    7:55 pm

    4:00
    Bryan B. 215
    Paul 150
    Marissa
    Steve P. 145
    Nikki K. 80×4
    Kelly K. 90
    Jen F. 45.5
    Danielle 80
    Pugh 235 (245×4)

    5:00
    Joe W. 245
    Ron 225 PR!
    Tina 70
    Angie 77
    Julie R. 105
    Jeannette 80
    Tom S. 150 PR! (155×4.75)
    Rick 205
    Jeff 105
    Fili 245 PR!
    Doug 100

    6:00
    Dancin’ Dave 235
    Eclectic Erin 92.5 (95×4)
    Champ Chase 205
    Divine Dani 85
    Marvelous MB 75 (77.5×4)
    Courageous Colleen
    Tasmanian Tav 260 (275×4)
    Pistol Pete 115

    7:00
    Bulkin’ Brian 185
    Lavish Laurie 110 PR!
    Awesome Alex 185
    Killer Kehl 225

  9. Idon'thaveanopinionaboutalotofthingsexceptwhenitcomestodrinkingandworkingoutatthesametime permalink
    9:02 pm

    Saturday!!!!

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