Day 36: Monday, October 28

http://www.youtube.com/watch?v=laN8rxY9b80

 

It is time to ramp things up, franimals….

You will understand after the WOD

STRENGTH:

  • 3 sets of 3 reps of Bench Press 2 80%, 85% and 90% (plus the 5 pounds)
  • 3 sets of 8 reps of Pendlay Rows (heavy but with good form)

Met-Con WOD:

Go full blast in each component; take the exact rest specifiied

3 rounds of:

  • 7 Hand Release Push Ups
  • 7 Pull Ups
  • 7 Thrusters (75/45)
  • 7 Kettle Bell Swings

rest 1 minute

3 rounds of 5:

  • 5 Hand Release Push Ups
  • 5 Pull Ups
  • 5 Thrusters (75/45)
  • 5 Kettle Bell Swings

rest 2 minutes

1 round of 9:

  • 9 Hand Release Push Ups
  • 9 Pull Ups
  • 9 Thrusters (75/45)
  • 9 Kettle Bell Swings

FINISHER:

  • front lunge walk the main hallway one way (make it challenging)
  • overhead walk back

 

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 28, 2013, in Uncategorized. Bookmark the permalink. Leave a comment.

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