A1. Bench Press, 5-3-1-5-3-1, 120 sec
A2. Chin-ups, 2-3 reps x 6 sets, 120 sec - make it tough
B. KBS - all the way overhead, AMRAP in 5 min - 24/16kg
C. GHD Sit-ups, AMRAP in 2 min
Post loads for A1,A2 and reps for B and C.
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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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- A1. Back Squat @ 30X1, 4-6 reps x 5 sets, 90 secA2...
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- 21, 18, 15, 12, 9, 6, 3 rep rds:Power Snatch - 75/...
- Front Squat, 3-3-2-2-1-1, 180 sec+12, 9, 6 rep rds...
- For time:30 GHD Sit-ups10 Press @ 90% RM - no push...
- A1. Bench Press, 5-3-1-5-3-1, 120 secA2. Chin-ups,...
- 10 min jump rope - alternate high knee, double, si...
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- Press, 1-1-1-1, 180 sec+AMRAP @ 85% 1RM Press x 1 ...
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4 comments:
WED/FRI WOD
I was being creative and put some of each workout into one since I missed wednesdays workout and didn't want to do 2 workouts today.
10 min skips (reg/high knee/attempted to do double unders...no success!)
+
500m row @ 90% (2:12)
500m row @ 50% (2:32)
+
Chin ups 2-3 reps x6
2/2/1/1/1/1
+
GHD sit ups AMRAP in 2 mins
Total: 35
have a great weekend everyone!
WOD:
A1: 115#/120#/130#/120#/125#(assisted)/140#(assisted)
A2: 3(25#)/3(30#)/3(35#)/2(40#)/2(42.5#)/1(45#)
B: 113reps
C: 50reps
Have a good weekend all, stay warm.
out
Sunday - Friday WOD
A1. 5/55,3/60,1/65,3/65,3/65,1/70
A2. purple band assisted
3/3/3/Added 10#DB - 3/3/3
B. 60
C. 32
See you all soon.
Monday - Friday's WOD
A1.Bench press 5-3-1-5-3-1
(55/60/65/65/70/75)
A2.Chin ups,2-3 X 6sets
3/3/2/2/2/2
B.KBS -AMRAP in 5mins
75reps
C.GHD Sit ups AMRAP in 2mins
35reps
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