A. Press, build to 1 RM
B. Chin-ups, perform 1 tough repetition every min for 20 minutes - you decide what tough is
C1. Bench Press @ 20X0 - no pausing, 15-25 reps x 3 sets, 60 sec
C2. One Arm DB Row @ 20X0, 20-25/arm x 3 sets, 60 sec (30 sec b/t arms)
Friday
4 sets for total reps:
30 sec Box Jumps - 20"/14"
30 sec KBS - tough for 30 sec - you pick
30 sec DB Push Press - you pick
30 sec Squats
6 min rest
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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
Followers
Blog Archive
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2011
(94)
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October
(9)
- Monday - 31st 5 sets ALL OUT: 30 seconds AMRAP DB ...
- Friday 10 x 30 sec Airdyne @ 50%/30 sec Airdyne @ ...
- Tuesday 3 sets @ a consistent/paced effort: Row 75...
- A. Press, build to 1 RM B. Chin-ups, perform 1 tou...
- Monday A. Deadlift, build to 90% of your 1 RM B. 5...
- WOD 1 A1. Front Squat @ 30X1, 3 tough reps x 3 se...
- A1. Bench Press @ 30X1, 1 tough rep x 5 sets, 10 s...
- WOD 1 A. Deadlift, build to tough single - no fail...
- A1. Front Squat @ 30X1, 4-3-2-1, 120 sec A2. Chin-...
-
▼
October
(9)
9 comments:
WOD:
A. Press, 1RM
77.5 - PB
B.Chin Up, 1 each min for 20min
10reps - Purple band + 10#
10reps - purple band
C1. Bench Press-45#
21/19/18
C2.One arm db row - 15#
20/20-20/20-20/20
WOD:
A. Press - 75# PB
B. Chin up - black assisted 1/min for 20min
C1. Bench Press 45# 25/23/20
C2. One arm DB row - 15# 25/23/20
Nice work, ladies.
WOD: Friday
4sets for total reps
30sec BJ-20"
11/14/15/13
30sec KBS - 35#
12/15/15/11
30Sec DB Push Press- 15#
7/9/11/15
30Sec Squat
18/19/16/15
Great work out, just didnt have the energy...
Arms are dead... Have a great weekend ppl..
WOD Friday Oct 21
4 sets for total reps
30 secs 20" box jumps 12/14/12/11
30 secs 12kg KBS 14/14/13/13
30 secs 10# DB P.Press 5/11/12/11
30 secs squats 18/16/16/16
Good workout.
Friday, October 7, 2011
WOD 1
A. Deadlift, build to tough single - no failures!
315#
B. Bench Press, build to 1RM
105#
C. Push-up Burpees, AMRAP in 30 sec x 8 sets, 3 min rest
13/13/13/13/12/12/12/12
out
WOD
5 min Row @ 50% effort:
1038m
5 min for rounds @ 80% effort-10 walking lunges/10 db push press(50# Barbell)/5 unanchored sit-ups
4rounds + 7PP
3 min Row @ 50% effort:
600m
3 min for rounds @ 80% effort - 10 walking lunges/10 db push pres(50# Barbell)/5 unanchored sit-ups
3 rounds
1 min Row @ 50% effort:
234m
1 min for rounds @ 80% effort - 10 walking lunges/10 db push press (50# barbell)5 unanchored sit-ups
1round + 10 walking lunges
I liked this wod :)
WOD #2 from Fri Oct 14
5min row - 902m
5min - lunges,15#DB press, sit-ups 4 + 7 p.press
3min row - 561m
3min - as above 3 rounds
1min row - 203m
1min - as above 1 round + 6 lunges
Oct 7 (completed on Oct 24th)
WOD 2
A. Push Press @ 21X1, 2-3 x 5 sets, 3 min
95(3)/115(3)/125(3)/135(3)/140(0)-3attempts
B. Power Clean, 5-4-3-2-1, 3 min - drop each rep
140/150/165/170/175
C. 10 min Box Jumps - 24"/20" - step down every rep - 191reps
out
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