Press, achieve 1 rep maximum
+
For score/times:
Row 500m @ 70%
AMRAP Press @ 66% of achieved 1 RM
Row 500m @ 80%
AMRAP Press @ 66% of achieved 1 RM
Row 500m @ 85%
AMRAP Press @ 66% of achieved 1 RM
Row 500m @ 90%
AMRAP Press @ 66% of achieved 1 RM
Row 1000m @ 50% effort
(Show that you understand pacing and %'s of effort)
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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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Blog Archive
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2011
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June
(10)
- Wednesday A. Front Squat, 5-4-3-2-1, 180 sec B. Wa...
- Monday 3 x 3 minutes of Jump Rope, 90 sec walk/res...
- 3 x Row 60 sec @ 90-95% effort, walk 6 min + 3 x R...
- Wednesday A. Bench Press, build to a tough 3 B. Pu...
- Steve Critchlow
- 3 sets: 5 minutes of walking/lite rowing/lite biki...
- Monday Up to 15 sets: 30 seconds unbroken KBS or D...
- Friday WOD
- Wednesday WOD
- Chin-up, achieve 1 rep maximum - that may be with ...
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▼
June
(10)
2 comments:
Wednesday WOD 1 (completed Tuesday)
A. PUB, AMRAP in 30sec x 5sets, 60sec
7/7/7/7/7
B. Walking Lunges, AMRAP in 30sec x 5sets, 60sec
16/16/17/16/15
c. KBS - 16kg, 20sec on/40sec off x 10sets
10/10/10/10/10/10/10/10/10/10
Lunch was thinking of making an appearance after that workout, YIKES!
Good work back there ladies!
Friday WOD 1 (completed Wednesday)
A1. Push Jerk, 5-5-5-5, 120sec
85-95-95-95
A2. Ring Rows, 10 tough reps x 4 sets, 120sec
B1. GHD Sit ups, 20 x 3, 90sec
B2. Push Press, 4-6 reps x 3, 90sec
75(6)-75(6)-75(6)
C. Side Bridges, accumulate 2mins of holding per side as fast as possible
Left side - 3:20 to hold 2mins
Right side - 3:07 to hold 2mins
ABS are going to hurt tomorrow!
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