Monday
30 minute row for maximum meters
*Push-up counter - everyone has to meet the push-up quota for the week before next week. They can be done in the warm-up, post workout, anytime during the day, and especially on weekends. Deadline next Monday morning. You should use the same set-up for the push-ups as you did the last time we did 100 push-ups for time. The push-up quota this week is 300 for the girls, and 500 for Todd.
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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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- 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...
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6 comments:
ehehehhe
this should be fun!!!
WOD:
30min Row for distance.
Total: 7537m (1:59/500m)
Keep tune for Push-up Counter.
Nice row to start the Birthday off. Thanks Mike. :)
out
WOD:
30min Row
Dist: 5747m
(did not put 100% effort)
+
100 push ups
30 min row = 5513m
+
80 pushups - only 220 more to go
Todd - have a great birthday evening.
Good rowing everyone.
Day 1 Pushup Counter: 200reps. (set timer for 20mins while I was cookin supper and did sets of 25)
:)
Out
Sunday WOD
21,18,15,12,9,6 reps for time
DB Push Press - 20/hand
DB Swings - 35lb
Unanchored Situps
19:22.9
Tuesday WOD
A. Press, 4-6 reps x 4 sets, 180sec
65(6)-70(5)-75(5)-80(4)
B. Row Sprint 200m x 4 sets, 120sec
43.8sec/41.6sec/42.8sec/42.2sec
C. KBS - 24kg, 15 reps x 4 sets, 60sec
NAP NAP TIME!
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