Thursday, January 3 Gym Open @ 3:15

"If Iever meet Dr. Tabata, I swear I will..."

“If I ever meet Dr. Tabata, I swear I will…”

 

 

 

 

 

 

 

 

 

  • The Wednesday WOD pushed us to our limits, especially since our triceps were smoked from Tuesday’s Martin Rooney – inspired 4 minute push up test!

Warm-up:

in addition to the usual:

  • 20  overhead med ball throws against gymnasium wall (like throwing in a soccer ball in a throw-in)
  • 10 ring push ups

Strength:

  • 3 sets of 5  Strict Shoulder Press with 60%. 70% and 80%

Met-Con WOD: not for time

3 rounds of the following:

  • 5 BenchPress @ 80%
  • 1:00 plank
  • 5 Pendlay Rows @ 80%
  • 10 Pallof Presses with rubber band
  • 5 seated 1 and 1/4 behind the neck presses (weight TBD)
  • 10 Glute Bridge Holds for 10 seconds

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on January 3, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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