Day 12: Wednesday, September 17

• Last period classes will be out for the Terry Fox Run

 

 

 

 

 

 

STRENGTH:

After a few warm up sets, move through the following. Add weight each set as long as your form stays solid

• 3 sets of 8 Deadlifts

Met-Con WOD:

Working in groups of 2: (so each person will do 1/2 of the reps listed)

Break the number of reps into manageable chunks for each partner (as in ” I do 10., you do 10″, and so forth)

• 100 Double Unders (300 Single Skips)
• 90 Air Squats
• 80 Sit Ups
• 70 Push Ups
• 60 Back Squats 95/55
• 50 Mountain Climbers
• 40 Deadlifts 95/55
• 30 Sit Ups
• 20 Push Ups
• 10 Pull Ups

FINISHER:

• watch the following video and then perform

1. Set up for a front squat with the kettlebells in the rack position.
2. Perform 5 squats.
3. With the kettlebells remaining in the rack position, walk 15 to 20 metres
4. Perform 4 squats.
5. Walk back to the starting position, again with the kettlebells in the rack position.
6. Perform 3 squats.
7. Continue in this fashion until you perform 1 squat.

 

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