5 sets:
30 sec DL - 135#/95#
30 sec BJ - 20"/14"
30 sec Push-up Burpees
30 sec Squats
240 sec rest
Post reps per round 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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2011
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May
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- 21, 18, 15, 12, 9, 6, 3 rep rds:DL - 135#/95#BJ - ...
- 30 min Airdyne @ EZ pace
- WednesdayA1. DB Walking Lunges, 10/leg x 6 sets, 1...
- MondayA1. Back Squat, 8-10 x 5 sets, 90 secA2. Chi...
- WednesdayA. Front Squat @ 20X0, 10-10-10-10-10, 5 ...
- 6 sets @ 90-95% effort:30 sec PUB60 sec Running6 m...
- CF2 Invitational
- Thursday WOD - Optional
- 4 sets @ 90% effort:45 sec Push-up Burpees45 sec K...
- Tuesday WOD
- A. Power Snatch, 3-3-3-3, 180 secB. Back Squat @ 3...
- A. Split Jerk, 3-3-3, 180 secB1. Push Press @ 31X1...
- Thursday - Optional
- 5 sets:30 sec DL - 135#/95#30 sec BJ - 20"/14"30 s...
- Tuesday - Optional WOD
- A. Power Clean, 3-3-3-3, 180 secB. Front Squat, 5-...
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May
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3 comments:
Wednesday WOD 3
A1. Back Squat @ 30x1, 4-6reps x 5 sets, 120sec
95/105/115/125/135(5)
A2. Bench Press @ 30x1, 4-6reps x 5 sets, 120sec
65/70/75/80(5)/85(4)
B. Split Squats @ 30x0, 10/leg @ BWT x 3sets
5lbs/hand (i only did 8 reps becuase i didn't read my notes very well, whoops!)
WOD:
5 sets:
30 sec DL - 135#/95# 16/16/16/16/17
30 sec BJ - 20"/14" 16/15/16/15/16
30 sec Push-up Burpees 11/10/10/10/9
30 sec Squats 21/22/21/20/19
240 sec rest
Legs felt this one. I feel like a beginner all over again. :)
Oh well, keep working at it.
It has been a week since end of cleanse. Lost 9# in 21 days, gained 10# in one week. Luv the protein. Sorry ladies in the office. *red face*
out
WOD done Wednesday
5 sets
30 sec DL @ #95 8/9/9/9/9
30 sec BJ @ #14 14/14/14/13/14
30 sec PUB 9/10/10/10/10/10
30 sec Squats 15/16/16/16/17
i agree with Todd, definitly a leg burner!
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