Wednesday
A. Bench Press, build to a tough 3
B. Push Press, build to a tough 1
C. 21, 18, 15, 12, 9 rep rds for time:
Push Press @ 50% of tough single
Hanging Knees to Elbows (or as close as possible)
Unanchored Sit-ups
Post loads and metcon time 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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June
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- 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...
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June
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2 comments:
A. 3@70#, 2@75#
B. 1@80, failed 85# (PB)
C. Metcon - 18.25 min.
Wednesday WOD 3 (completed Thursday)
A. PUB, AMRAP in 30sec x 5sets, 60sec
8/8/7/7/7 (increase of 2 reps from last time)
B. Walking Lunges, AMRAP in 30sec x 5sets, 60sec
17/17/17/17/17 (increase of 5 reps from last time)
C. KBS - 16kg, 20sec on/40sec off x 10 sets
10/10/10/10/10/10/10/10/10/10 (no change)
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