Press: Find your 5 Rep Max
+
AMRAP meters rowed in 5 min
(divide meters rowed/10)
AMRAP Box Jumps in 5 min (choose tough height)
Score = meters rowed/10 + Box jumps
Post 5 rep max and score to comments:
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CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
6 comments:
Yes it is Todd on the blog. First time hitting the mat since June 16. And after the workout, it was literally hitting the mat!!!!!
Monday WOD:
5 rep Max PRESS: 85#
AMRAP Meters Rowed in 5mins: 1399
AMRAP Box Jumps (used 24"): 81
Score:
85#
+
221
go get'em
Press: 5 RM - 125 (failed on 130)
Row 1355/10 = 136
+
Box Jumps (24"): 142
Score: 278
w/Press: 403
Welcome back Stretch!
wod
a1. push press
50#, 50#, 50#
a2. negative band ass. chin ups
3, 1, 1
3rds for time
20 jumping chin ups
15 anchored sit ups
10 kneeling pushups
time 6.56
WOD:
A.PP.PJ.SJ,1-1-1 X 5sets
(65/70/75/80/85)
5 Rounds for Time
5DL -135#
10PUB
Time: 9.32
+
Press -60Lbs
5min Row - 1135/10 = 114
5min (20")Box Jumps =60
Score -174
W/Press - 234
Press - 50lbs (only could do 3 at 55#)
5min Row - 1024m/10=102.4
5min 14" box jumps - 87
Score - 189.4
w/Press - 239.4
WOD:
A1. Wide grip Bench Press 3-5 x 5 sets
5/55,5/60,5/65,4/70,0/75
A2. Ring Rows, 6-10 reps x 5 (2steps fwd)
10/8/8/7/6
B1. Depth push-up, AMRAP x 4 sets
3/3/3/3
B2. Row Sprint 20sec x 4 sets
83/84/84/83m
2 WODs - Totally brutal
WOD #1
5 rep max Press - #75 (attempt #85,only did 3)
5min Row - 1065m/10 - 106.5
5min 14" box jump - 55
Score - 161.5
w/press - 236.5
WOD #2
A1. Bench Press 1-1-1-1-1
75/80/85/95/105 (fail)
A2. Hang Power Snatch 3-3-3-3-3
45/50/50/50/55
B1. Low Incline DB Press, AMRAP x 3 sets
#20/hand 15/10/10
B2. Bent over Barbell Row, AMRAP x 3 sets #45
10/12/12
AMR in 2 mins: Squats (40)
Upper body is spent!
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