A. Back Squat, 3-3-3, 180 sec
B. Power Clean, 1 tough rep/minute for 20 minutes - pick a weight (likely 90% of your best) and stay with it...no adding or subtracting.
C. 5 rounds for time:
10 unbroken Wall Balls
10 Push-up Burpees
Post loads and time for C 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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March
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- 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....
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March
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4 comments:
Wednesday WOD
3 x 1000m @ 2:20/500m pace, walk 3min between sets
1st 1000m - 2:17.2/500m (4:34.4)
2nd 1000m - 2:17/500m (4:34.1)
3rd 1000m - 2:17.8/500m (4:35.6)
Wednesday WOD:
A. Back Squat, 3-3-3, 180 sec
170/190/195#
B. Power Clean, 1 tough rep/minute for 20 minutes - pick a weight (likely 90% of your best) and stay with it...no adding or subtracting.
I choose 90% 1RM - 155#
C. 5 rounds for time:
10 unbroken Wall Balls
10 Push-up Burpees
Time - 5:23
thanks Ken and Gino. Good Workout. Hope all the Pushups are going well for all. :)
out
Pushup Counter for Wednesday - 250
Total for week - 750reps
:)
out
push ups counter at 4:06 this afternoon 350 only 150 remaining.
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