Power Clean Tech Work: Work on speed at no more than 75% max 1RM. (15 min)
For Time:
20 shuttle runs across the shop or 400m (touch wall at both ends)
30 Sumo Deadlift High Pulls 95#/65#
20 shuttle runs across the shop or 400m (touch wall at both ends)
60 Jumping Chin Ups
20 shuttle runs across the shop or 400m (touch wall at both ends)
Post Loads and metcon time to comments.
skip to main |
skip to sidebar
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
Followers
Blog Archive
-
▼
2010
(130)
-
▼
December
(12)
- The Gap
- For those enthusiastic X-fitters
- Power Clean Tech Work: Work on speed at no more th...
- The Chicken or the Egg?
- Hump Day WOD
- Is this you?
- Transition
- A1. Push Press, 3-3-2-2-1-1, 120 secA2. Chin-ups, ...
- A. Power Snatch, 1 x 10 sets, 90 secB. OHS, 3-2-1-...
- Front Squat, 3-3-1-1-1, 120 sec+Hang Squat Clean, ...
- Don't Wait...
- Deadlift, 1 rep x 10 sets, 60 sec rest - all reps ...
-
▼
December
(12)
6 comments:
Monday WOD:
Tough on the lungs.
Time: 8:37
Had to break up SDLHP's, but straight through on the rest of it.
Shoulders and upper back feel solid.
out
Tif's Monday WOD
3 rounds for time: 11:54
500 meter Row
12 DL @BWT 135lbs
21 box jumps 20"
Monday's WOD:
Time:14.22
Thanks Todd, you are the best....
Monday's WOD (completed Tuesday)
Time: 17:24
Was aiming for the 17min mark so pretty happy with this!
Way to go Judy and Allison you ladies rocked out there!
Thanks for keeping time and pushing us through Darren!
completed mondays wod today.
time: 18:41
WOD posted yesterday
time: 16:36
Good work girls.
Post a Comment