Mon
A1. Bench Press, 3-3-2-2-1-1, 120 sec
A2. Deadlift, 3-3-2-2-1-1, 120 sec
B. AMRAP DB Push-up Burpees in 5 min - 40/25 - exactly like a burpee, except do not put the DB's overhead.
Wed
5 sets:
Row 3 min @ 85% effort
30 sec Wall Balls - choose a tough weight
no rest
Friday
15, 12, 9, 6 rep rds for time:
Push Press - use 66% of your best bench press from monday
Chin-ups - any style...make it hard for you
Take 2010 out with a bang!
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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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2010
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December
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- 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 ...
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December
(12)
9 comments:
WOD:
Bench Press3-3-2-2-1-1
55/65/75/80(F)/80/85
Deadlift
175/195/205/215/225/235
B.AMRAP DB PUB
5mins = 43reps
Monday WOD:
A1: 95/11/125/135/145/150(F) - 145# PB 1 rep :)
A2: 185/215/255/285/300(F)/300(F)
+
B: 43reps in 5mins (40# per hand)
Tough after a break.
out
Wednesday WOD:
5sets:
Row 3min @ 85% (i figured 1.57 - 2.03/500m)
30sec WB 20# (15/13/13/14/14)
out
Mon WOD:
Bench Press: 62/67/72/77/82/87
Deadlift: 105/115/120/125/130/135
AMRAP DB Push Up Burpees in 5 mins
57 with 15#
You assumed correct on the row, Todd. Good work with the Bench Press too!
WOD:
5sets
Row avg-(2.17.3/2.24.4/2.22.2/2.23.1/2.25.0)
Wall Ball 14# - 8/9/8/8/7
Glad got it done...
Friday WOD:
15,12,9,6 reps for time:
Push Press (#95)
Chin-ups (Kipping Chin ups)
Time:
6:15
Can anyone guess which excersice took me the longest?? Hint: Shoulder size...
Arms are rubber.
Happy New Year!!
out
Friday WOD
15,12,9,6 reps for time:
push press (45#)
Band Assisted Chin Ups
6:12
Happy New Year Everyone!
Friday Dec 24th WOD done today:
3 rounds for time:
10 wall ball (14#)
20 DB thruster
30 box jumps (14")
40 Anchored sit ups (unbroken)
50 high knee jump rope
60 sec plank (unbroken minute)
Time: 19:17
DOES ANYONE KNOW WHERE THIS WEEK'S WORKOUTS ARE???? :)
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