Deadlift @ 50% 1 RM @ 11X1, 2 x 12 sets, 45 sec
+
Build to tough single in DL
+
Tabata Anchored Sit-ups - hands on temples, no swinging
Post load and tabata reps to comments.
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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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January
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- A1. Back Squat @ 30X1, 4-6 reps x 5 sets, 90 secA2...
- As many rounds as possible in 20 minutes:6 Wall Ba...
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- Deadlift @ 50% 1 RM @ 11X1, 2 x 12 sets, 45 sec+Bu...
- 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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- For those of you who did FGB yesterday...
- The Funnest WOD - EVER!!!
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5 comments:
WOD:
21/18/15/12/9/6/3
Power Snatch
PUB
Time:33.30
Deadly workout....was so close to quiting half way but glad finished it off...
Hoping to do todays WOD tomorrow..
WOD:
Deadlift @ 50% 2X 12sets - 120#
+
Build to tough weight - 235#
+
Tabata - 72reps
Deadlift @ 50% 2X 12sets - 95#
+
Build to tough weight - 185#
+
unable to sit ups with out my hands so i had to do 30 GHD's see how i feel tomorrow.
WOD
Deadlift @ 50% 2x 12 sets - 140#
+
Build to tough weight - 270#
+
Tabata - 29reps
Sit ups with no swings are killer! My abs hurt right afterwards, going to be sore tomorrow.
WOD:
Deadlift @ 50% 1 RM @ 11X1, 2 x 12 sets, 45 sec
(150#)
+
Build to tough single in DL
205/255/285/305(Matches PV,set Jan 24/10) :) yeah me!!!!
+
Tabata Anchored Sit-ups - hands on temples, no swinging
Reps: 75 (abs almost gave up on me after round 5)
Great job Becky with 108reps on the situps!!
Thanks ken for the extra push.
out
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