Day 22: Thursday, October 2

STRENGTH:

  • look up your Strict Shoulder Press Max – take 90% of it, and then using that number….
  • 3 sets of 5 reps of Strict Shoulder Press @ 75%, 80% and 85% of that number (Training Max)

Met-Con WOD:

Partner “Filthy Fifty”

SO EACH PARTNER DOES 25 REPS EACH

Only one partner working at a time (only groups of 2):

  • RUN CANOE CLUB LOOP TOGETHER
  • 50 Box Jumps
  • 50 Jumping Pull Ups or 50 Pendlay Rows with 45/35/25
  • 50 KB Swings
  • 50 Steps of Walking Lunge
  • 50 Knees to Elbows (or Knees Up)
  • RUN OUTSIDE OF BALL FIELD  TOGETHER
  • 50 Push Press (45/35 /25)
  • 50 Back Extensions
  • 50 Wall Ball or 50 Goblet Squats
  • 50 Burpees
  • 50 Double Unders
  • RUN OUTSIDE OF SCHOOL TOGETHER

 

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 2, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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