Monday, March 5
A1. 20 unborken wallballs; 10s
A2. AMRAP push ups; 10s rest
A3. 20 unbroken KB swings; 10s
A4. AMRAP chin ups; 3 min rest
+
3 sets all out:
AMRAP burpees in 20s
AMRAP switch lunges in 20s
4 min rest
+
AMRAP DU's in 10 min
March 7
A. OHS, 15-15-15; 3 min
B1. Back ext @ 31X1; 10-12 x 3; 60s
B2. GHD Situps, 10-15 x 3; 60s
+
1K row for time
+
8 sets@ 80-90%:
30s BJ - jump up/ step down
30s rest
March 9
A1. Heavy russian swing, 15-20 x 5; 60s
A2. Goblet squat, 15-20 x 5; 60s
A3. AMRAP situps in 30s x 5; 60s
+
3 sets all out:
row 250m
15 burpees
rest 7x work
+
3 min row @ 80-90%
+ (3 min rest)
3 min @ 80-90%
30 KB swings - light
30 walking lunges
+ (3 min rest)
3 min row @ 80-90%
+ (3 min rest)
3 min @ 80-90%
30 DU's
30 sit ups
+ (3 min rest)
3min row @ 80-90%
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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
4 comments:
WOD - Did Allisons workout with her
A1 - Bench Press 8-12 x 3 sets
45#-12,45#-12, 55#-11
A2 - ring rows x 3 sets
15/15/15
A3 - walking lunges 24 x 3 sets
24/24/24
March 6, 2012
WOD:
A1. 20 unborken wallballs (20#),10s
A2. AMRAP push ups(22);10s rest
A3. 20 unbroken KB swings(24kg);10s
A4. AMRAP chin ups(25);3 min rest
+
3 sets all out:
AMRAP burpees in 20s-9/8/9
AMRAP switch lunges in 20s-12/13/15
4 min rest
+
AMRAP DU's in 10 min - 520reps
Babied Shoulder a bit with PUB's.
out
Day 4 of Swiss Detox
WOD
20m row - 3986m
Mar 7, 2012
WOD:
A. OHS, 15-15-15; 3 min
75/85/95
B1. Back ext @ 31X1; 10-12 x 3; 60s
12/12-10#/12-15#
B2. GHD Situps, 10-15 x 3; 60s
15-10#/15-15#/15-20#
+
1K row for time - 3:23, 1:44/500m
+
8 sets@ 80-90%:
30s BJ - jump up/ step down
30s rest
12/12/12/12/13/13/13/13
Bring WOD 12.3
out
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