Friday
10 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 80%
+
5 min rest
+
10 x 30 sec Row @ 50%/30 sec Row @ 80%
+
5 min rest
+
10 x 30 sec walk and recover/30 sec running back and forth in garage
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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
(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-...
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▼
October
(9)
1 comment:
Oct 29th WOD:
Posted Tuesday, October 11, 2011
A1. Bench Press @ 30X1, 1 tough rep x 5 sets, 10 sec - take weight off barbell for A2
125/125/135/135/135
A2. Bench Press @ 30X1, 4-6 reps x 5 sets, 3 min
95(6)/105(6)/115(4)/115(4)/115(4)
A3. Deadlift - use 90% of tough single from last week, 1 x 5 sets, 10 sec - drop bar @ top of rep
270/270/275/275/25
A4. Power Clean, 3 x 5 sets, 3 min - drop each rep
145/145/155/155/155
B. 5 sets @ 80% effort:
30 sec lite KBS
30 sec rest
30 sec push-up burpees
30 sec rest
KBS(16kg)-17/17/16/16/17
PUB-11/11/11/10/11
good one.
out
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