Monday
A. Deadlift, build to 90% of your 1 RM
B. 5 sets ALL OUT pace:
5 touch n go DL @ 60% 1RM
AMRAP Push-up Burpes in 20 sec
Row Sprint 20 sec
Rest 6 min
C. Unanchored Sit-ups, 30 sec on/30 sec off x 5
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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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October
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- 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
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2 comments:
WOD:
A.Deadlift
build to 210#
B 5sets
5touch and go deadlift 60%-140#
AMRAP PUB in 20 sec
(5/9/8/8/7)
Row sprint 20sec
C.Unachoured sit ups 30sec/30
20/20/19/18/17
WOD
A Deadlift to 167.5
B 5 sets: deadlift T & G 111#
20 secs Burpees 6/6/7/7/6
20 row sprint
C unanchored sit-ups 21/20/19/16/16
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