Monday
Back Squat @ 20X1, 2-3 reps x 4 sets, 3 min
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Back Squat @ 50% of your 1RM, AMRAP in 60 sec x 3 sets, 5 min b/t sets - back must remain on your body the entire time
+
Airdyne Sprint 20 sec @ 100% effort x 3 sets, 60 sec 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
2 comments:
Fell behind - Sick
WOD:
A1.Press 1-1-1-1-1
55/65/70/75/75
A2.Chin up - purple band
3/2/3/3/2
+
10mins
10 Bench Press - 50%= 47.5
10GHD
7 rounds + 7GHD
Did WOD from last wed.
A1 press 55#/55#/57.5#/60#/62/5#
A2 chin ups - black band + 8KG
2/2/2/2/2
B as many rounds as possible in 10 min.
10 bench press
10 sit ups
= 6 rounds + 6 sit bench press
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