A. Power Snatch, 1-1-1-1-1, 90 sec
B. Hang Power Snatch, 3-3-3, 120 sec
C. Tabata Mash-up
Deadlift - 115#/75#
Squats
Post loads and tabata score 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)
-
▼
March
(13)
- For time:Row 500m35 Wall BallsRow 500m25 Wall Ball...
- A. Deadlift @ 11X1 - use 50% of your 1RM for ALL s...
- SURPRISE!!!
- 21, 18, 15, 12, 9, 6, 3 rep rds:DB Thrusters - 25/...
- A. Back Squat, 3-3-3, 180 secB. Power Clean, 1 tou...
- This week's push-up quota, 500 for the girls, 750 ...
- Friday10 sets:30 sec Box Jumps - 20"/14"30 sec Wal...
- WednesdayA. Power Snatch, 3-3-3-3-3, 180 secB. Bac...
- Monday30 minute row for maximum meters*Push-up cou...
- A. Close Grip Bench Press, build to 1 RMB. Split J...
- A. Power Snatch, build to 1 RMB. Front Squat, buil...
- FridayA. Bench Press, 4-6 reps x 3 sets, 180 secB....
- A. Power Snatch, 1-1-1-1-1, 90 secB. Hang Power Sn...
-
▼
March
(13)
8 comments:
someone please explain this mash up business to me!!!!
Tuesday WOD
A. Power Clean, 3-3-3, 120 sec
75/85/95
B. Squats, 20 reps as fast as possible x 3 sets, 60sec
29.6sec/33.1sec/45.4sec
C. Front Bridge, Accumulate 3 minutes of holding as fast as possible.
My legs and Abs are burning today!
Jessie,
A tabata mash is when you blend the two movements into one tabata WOD. So, you do 20 sec of DL, then 10 sec rest, 20 sec of squats, then 10 sec rest, then 20 DL, 10 sec rest and so on. You do each movement 8 times, so it's like two tabatas mashed together. Total WOD time is 8 minutes.
For more on the "mash" concept, watch Glee.
A. Power Snatch, 1-1-1-1-1, 90 sec
85#/95#/105#/115#/120#(F)
B. Hang Power Snatch, 3-3-3, 120 sec
95#-3/100#-3/105#-2
C. Tabata Mash-up
Deadlift - 115#- 13/12/13/13/12/13/11/11
Squats 17/16/16/16/16/15/16/16
Battle through the last couple Hang Power Snatch. Definitely not the prettiest looking, but pressed them out.
Tabata was just get to the end.
out
WOD:
A.Power Snatch 1-1-1-1-1
(45/50/55/60/65)
B.Hang Power Snatch,3-3-3
55#
C.Tabata Mash up
Deadlift - 75
(17/16/13/13/11/12/12/11)
Squats
(16/13/14/13/14/13/13/13)
WOD
A. Power Snatch 48# - all 5
B. Hang Power Snatch - 43#
C. Tabata Mash-up
Deadlifts 75# 12/12/10/10/9/7/11/8
Squats 14/12/11/8/10/10/9/10
Thursday WOD
A. Push Press, 4-6 reps x 4 setes, 180 sec
65(6)/75(6)/85(5)/95(4)
B. Row 300m @ 90% x 3 setes, 120sec
1:12.5/1:12.8/1:11.9
C. KBS - 16kg, 25 reps x 3 sets, 120sec
50:13/51:53/49:53
Have a great night everyone!
Thursday WOD (wed)
Power Snatch
22/27/32/37/42(F)
Hang Power Snatch
27/32/2@37
Dead Lifts 8/8/8/6/6/6/5/5
Squats 13/13/13/12/12/12/12/12
Not a great workout for me
Post a Comment