Wednesday
A1. Press, 5-4-3-2-1, 120 sec
A2. Chin-up, 2-4 tough reps x 5 sets, 120 sec
B. As many rounds as possible in 10 minutes:
5 tough ring rows - adjust height of rings and body position to meet requirements
5 tough push-ups - kneeling, from toes, to depth, to additional height
C. Turkish Get-ups, 15/arm with a tough weight
Friday
6 sets:
10 tough Back Squats
60 seconds on Airdyne @ moderate effort
3 min rest
+
5 rounds for time:
20 DB Walking Lunges - 20/10
5 DB Clean and Jerk - 40/25 - touch DB's to floor, then get them overhead
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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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- Wednesday A. Bench Press, build to a tough 3 B. B...
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- Monday 3 sets: 10 tough touch n go deadlift Run 90...
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4 comments:
WOD:
A1. Press 5-4-3-2-1
(50/55/60/65/70)
Did 75 to break my last PB
A2.Chin ups -purple band
(4/4/4/4/4)
B.10min AMRAP
13 rounds
C. Turkish Get up
15 # (arms felt jello after ring rows)
Monday WOD 6 (completed Tuesday)
10 x 1:40 @ 50% on Airdyne/20sec @ 100%
5.45miles (237 Calories)
Wednesday WOD 6 (completed Friday)
Press, 1-1-1-1-1-1-1, 120sec - find a max
65-75-80-85-90-95-100(f)-97.5(f)
+
Row 500m
10 Press @ 66% 1RM
Row 500m
8 Press @ 66% 1RM
Row 500m
6 Press @ 66% 1RM
Row 500m
4 Press @ 66% 1RM
Row 500m
2 Press @ 66% 1RM
For Time: 17:20
WOD:
6Sets
10 tough Back Squats -95#
60sec Airdyne
3min rest
+
5 rounds for time
20DB Walking lunges -10#
5DB Clean Jerks - 20#
(arms are still sore from Friday- could not do 25#)
Time-9.17
Friday WOD 6 (completed Monday)
A. Power Snatch, 3-3-2-2-1-1
45-50-55-60-65-70
B. Power Clean, 3-3-2-2-1-1
65-75-85-95-105-115
C. As many rounds as possible in 10mins
3 Push Jerk - 95#
10 unbroken KBS - 24kg
7 Rounds completed
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