Back Squat, 5-5-3-3-3, 240 sec rest
+
3 sets:
15 KBS - 24kg/16kg
15 DB Push Press - pick tough weight
Rest 60 sec
Post squat weights and metcon times to comments.
Example:
Back Squat: 225/245/255/275/295
Metcon:
45s/51s/50s
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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
8 comments:
WOD:
Backsquat: 90/140/165/180/190
*knee felt stronger than last week, last week max 3reps was 185#. Happy with these numbers*
+
Metcon:
57s/61s/75s *had trouble completing last 3 reps in workout. had Push, but no Press left in tank*
out
I just want to start off by saying this was not a good one for me.
WOD:
Back squats: 45/50/55/60/65
+
Metcon: 57s/54s/59s (had to do russian KBS because I am a weakling and cant get it over my head!!)
Good Luck guys!
Back Squats:75/85/100/105/110
+
Metcon:84s(20lbs very hard for me)58s(15lbs)/64s(15lbs)
Have a great day!!
WOD:
Back Squats: 95/115/125/125/130
+
Metcon:61s/66s/83s
(PP- 20Lbs/hand)
Great work ladies....
WOD:
Back Squats: 55/55/65/65/65
+
Metcon:73s/86s/110s
Good work everyone. Need work on back squat form. Used 15lbs/hand for DB press and 30lbs for KB swings.
Wod:
back squats: 55/55/65/75/85
+
Wetcon: 83s/83s/105s
15lbs for push press and 30lb db for KBS.
WOD
Back Squat: 95/105/115/125/130
+
Metcon: 70sec/75secs/92sec
(25lb/hand)
(16kg KB)
Arms are DONE!
Nice push ladies!
Good Job Everyone!!!
I forgot to put my weight for my push press...15lbs/hand.
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