A. Push Press, 3-3-3-3-3, 180 sec
B. 10 sets:
3 touch and go DL @ 66% 1RM
AMRAP PUB in 20 sec
Rest 3 min
C. 100 Anchored Sit-ups for time - no arm swing
Posts load for A, load and reps for B and time for 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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6 comments:
A. Push Press
50/55/60/65/70(PB)
B. DL were at 92#
AMRAP PUB 8/8/8/8/8/8/8/8/8/8
C. 100 Sit ups
Time: 3:56
a. push press
45/55/65/70/75(PB)
b. dl 1. 110# recalculate 120#
PUB 4/4.5/4/4.5/4.5/4.5/4.75/5/4.5/5.5
time would go off either while i was on the ground for my fifth one or just as i got up. Thanks guys for cheering me on i got 5.5.
c. 100 sit ups 12.16
you guys did awesome. thanks.
A. 45/50/55/65/ and 2 at 75
B. DL 125#
PUB 6/7/6/6/6/7/7/7/7/7
C. 100 situps 7:06
Good work everyone.
WOD:
A. 80/105/125/135/140#-PB
B. DL 200#
PUB 8/9/9/9/8/9/9/10/10/11
C. 100 situps 4:51
Jessie you are an animal!!! Great work ladies.
Thanks for the help and coaching Darren.
out
A. 95/115/145/165/170
B1. DL 300#
B2. 8/8/9/8/9/9/9/10/10/10 = 90
C. 3:21
WOD:
Power Clean for load: 3-2-1 180sec
145#/165#(1,F)/165#
+
30 Medium Tire Flips for time:
3:00min**
**not sure if i lost count on this, seems quick but either way it was a good hard 3mins when the legs are tired.
out
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