WOD 1
A. Deadlift, build to tough single - no failures!
B. Bench Press, build to 1RM
C. Push-up Burpees, AMRAP in 30 sec x 8 sets, 3 min rest
WOD 2
A. Push Press @ 21X1, 2-3 x 5 sets, 3 min
B. Power Clean, 5-4-3-2-1, 3 min - drop each rep
C. 10 min Box Jumps - 24"/20" - step down every rep - compare to last time
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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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4 comments:
Friday WOD#2
A. Push Jerk @ 21x1, 3-5 reps x 5 sets
65(5)-75(5)-85(5)-95(4)-105(3)
B. Negative Band Assisted Chin-ups, 2-5reps x 3
3/3/3
C. One Arm DB Row @ 20x0, 10-12/arm x 3 sets
25lbs/arm
10/10/10
Happy Thanksgiving Everyone!
Deadlift - 180#
Bench Press - 75#
Burpees - 9/7/9/9/9/8/8/8
Have a great Thanksgiving weekend all.
WOD 1:Completed last Friday
A.Deadlift
235# RM
B.Bench Press
85 # RM
C.AMRAP in 30sec X 8Sets
9/10/10/10/9/9/9
WOD 2 - Completed Tuesday
A.Push Press
65/70/75/80/85
B. Power Clean
70/75/85/90/95
C. 10min Box Jumps
126 jumps
WOD 2 - completed Tuesday
A. Push press 3/45#,3/55#,3/60#,3/65#
B. Power Clean 5/55#,4/65#,3/70#,2/80#, F/90#
C. 10 min. 20" box jumps - 115
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