Squat - front or back, find 3 RM
+
AMRAP in 7 min:
10 KBS - tough weight
10 Sit-ups
5 Push-up Burpees
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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:
Back Squat: 5/4/3/2/1
225/265/280/295/310 (Felt Easy)
Metcon:
5 rounds + 8KB swings
(Used 2.5 Pood KB)
Back squat 3RM: 185#
+
5rounds and 8KBS(32kg)
(5th round KBS went 5, then 5. Last 8 were straight through. Should have pushed through and got farther.)
:)
out
split squat 15-20/leg 3 sets
20, 15, 15
3 rds for time:
250m row
20 box jumps
10 kbs 16kg
time: 14.10
WOD:
A1.Back Squat@ 20X1, 3-3-2-2-1
(110/115/120/125/130)
A2. Band Chin up
(3/2/3/2/2)
B.DB Split Squat @ 30X1 6/leg X 4sets
20#
+
Back Squat -3reps - 145# (150F)
AMRAP in 7 mins
10 KBS
10 Sit ups
5 PUB
4rounds & 3PUB
Back squat 3 reps @ 90#
+
3 rounds + 6 KGS (used 35lb)
Back Squats-3reps @ 95# (legs so sore from WOD's all week.)
+
4 rounds + 3 PUB
Thanks Jessie for helping me!!
WOD:
500m Row
15 DU
25 Box Jumps
15 DU
500m Row
Time: 9.57
(This i could not finish from my yesterdays WOD)
4 sets for times:
5 thrusters - 45#
10 walking lunges - 45#
15 back squats - 45#
row sprint 200m
Times: 5/5/5.5/4.5
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