10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rds for time:
DL @ 66% RM drop the bar each rep
Bench Press @ 66% RM
GHD Sit-ups
+
10 min EZ Row
Post time for metcon to comments.
Keep the row at an easy pace. It's not a race!
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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
5 comments:
Wednesday WOD
A. Push Press, 2-3 reps x 5 sets, 180sec
95(3)/100(3)/105(3)/110(3)/115(2)
B. Row 300m @ 90% effort x 5 sets, 150sec
1:09.7/1:08.1/1:06.8/1:08.3/1:07.4
C. KBS - 16kg, 25 reps x 3 sets 120sec
So very tired now!
Good work on the WOD Todd, i was dizzy just watching you!
WOD:
A. Bench Press for max 1rep: 3-3-2-1-1
95/115/135/145/150(F)
B. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rds for time:
DL @ 66% RM drop the bar each rep-(200# for me)
Bench Press @ 66% RM- (95# for me)
GHD Sit-ups
Time: 10:55
C. 10 min EZ Row
I liked this one even though i was a bit scared. It is a good one for you to just keep the reps going.
Start the Swiss Cleanse tomorrow and am thinking i would rather do Fran 4 times than no meat for this long! :)
out
WOD - metcon 14:23
+
10 min EZ row
Good workout. Lost time in the beginning couple rounds with setup after dropping it.
Hats off to Arti, Allison, and Todd for starting the cleanse tomorrow - EXITING STUFF.
Thursday WOD
A. Power Snatch 3-3-3-3-3 (i was working on my technique a lot for this, the higher the weight it seems the worse my form)
65-70-75-75-70
B. Walking Lunges, 30 reps x 3 sets
1:04/0:54/0:55
C. Anchored Sit ups, AMRAP in 60 secs x 3 sets
40/32/29 (total 101 vs 88 last time) WOO HOO!
Friday WOD
5 x row 800m @ 2:15/500m pace, walk 3 mins between sets
1. 2:12.5/500m
2. 2:17.3/500m
3. 2:13.3/500m
4. 2:12.3/500m
5. 2:13.6/500m
Feeling kind of lonely without my workout buddies. But good work team for doing the cleanse, you are going to love it!
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