Front Squat, 3-3-2-2-1-1, 180 sec
+
12, 9, 6 rep rds:
Hang Squat Clean @ 50% RM Front Squat
Chin-ups
+
Tabata Anchored Sit-ups
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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...
- A. Press, 3-5 reps x 3 sets, 180 secB1. Close Grip...
- 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...
- Deadlift @ 90% 1RM, 1 x 5 sets, 60 sec+For time:15...
- Press, 1-1-1-1, 180 sec+AMRAP @ 85% 1RM Press x 1 ...
- For those of you who did FGB yesterday...
- The Funnest WOD - EVER!!!
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January
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4 comments:
Wednesday WOD:
Front Squats:
155/165/175/185/195/205(F) - tried for PV
+
12,9,6 Reps Rnd for Time:
Time: 3:12
+
Tabata Anchored Situps
15/15/15/15/14/13/13/13
out
Front Squat 65/75/85/85/95/100
12-9-6 hang squat clean & chin-ups purple band
time: 14:32
tabata anchored situps 14/13/12/12/10/9/8/9
Good work Allison and Arti
Front Squat
75/85/90/95/100/110 for fun 115#x1 120#x1 125#fail
hang squat clean 12-9-6
chin ups 9-6-3 (i can only do one good negative chin up and then its nothing so 2 minute penalty)
and i was unable to do the tabata sit ups so 350m row.
good woork ladies
oh yeah time for hang squat clean and chin ups was 18.32
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