A1. Push Press, 3-3-2-2-1-1, 120 sec
A2. Chin-ups, 1 tough rep x 6 sets, 120 sec
B. AMRAP Press in 5 min - use 50% of your best Push Press
C. GHD Sit-ups - do 60 reps....any rep/set/rest scheme you like
For GHD's reach to a Medi Ball or a 45lbs plate on the floor.
Post Loads, reps for for press, and # of breaks for GHD's.
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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
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3 comments:
Tif's Thursday WOD
A1-Power Snatch 1-1-1-1-1-1 (85,95,100,100,100F,100F)very frustrated as I was tired today from workout on Wed.
A2- Bench Press 1-1-1-1-1-1 (95, 115, 120, 125f,125f,125f) ERR
B1- GHD Raises- 6-10x 3 sets (8-8 and then did this box things with rings 12 not sure name of it)
B2- Ring Dips AMRAP x 3 sets (2-2-1) So happy with that as last time I did (1-0-1)
Thanks Mike for your help yesterday.
WOD
A1.PP (55/60/65/70/80/90)
A2.Used purple band and 5secs to come down
B.45 # - 32reps
C.60GHD
10reps/15sec rest
Total Time- 4.24
Wod:
A1: PP (115/125/135/145/155(F)/145(F)
need to work technique, i am sure a few reps were push jerk
A2: 0/30(F)/0/15/20(F)/20(F)
this is the amount of weight added to chinup. Very weak, not sure why. Two weeks ago was using 50# and completing rep. confused, but did do alot of chinup last week.
+
B: AMRAP Press in 5mins:
70# - 29 reps
+
C: 40/10/10 - 10sec rests x 2
tired.
have a good weekend all.
out
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