Press, 1-1-1-1, 180 sec
+
AMRAP @ 85% 1RM Press x 1 set
+
4 sets for reps:
30 sec KBS - 24/16kg
30 sec Box jumps - 20/14
30 sec Squats
90 sec rest
or
3 Rounds:
30 KBS 1/1.5 Pood
30 Burpees
30 GHD Sit ups
Post results 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
-
▼
2011
(94)
-
▼
January
(13)
- 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!!!
-
▼
January
(13)
2 comments:
What a great workout to end the week!
Press:
45/55/60/65 (PB)
+
AMRAP Press:
11 @ 45#
+
3 rounds for time:
30 KBS (16kg)
30 Burbpees
30 GHD sit ups
Time: 19:07
WOD or:
3rnds for time:
30 KBS (1.5pood)
30 Push up Burpees
30 GHD Situps
Time: 16:26
Kinda slow today. Kael and I had a good workout.
out
Post a Comment