Day 31: Wednesday, October 21

PREPARATION:

  • skip down main hallway
  • Bear Crawl the back hallway
  • 6 Pistol Squats

STRENGTH:

  • 1 set of  8 reps of Squats @40% 
  • 1 set of 6 reps @ 60% 
  • 1 set of 5 reps @ 65%
  • 1 set of 5 reps @ 75%
  • 1 set of 5+ reps @ 85%

Met-Con WOD:

3 minutes at each station

  • partner 1 works first skill while other holds; switch when 2nd partner let’s go or stops
  • continue for 3 minutes

Partner WOD:

Score is total reps between the partners (scored only when static hold is maintained)

1 minute transition between stations

Station 1: Wall Balls and  Wall Sits

Station 2: Ground to Overhead (95/55) and Bar Hold Overhead

Station 3: Pull-ups and Plate Hold (25/10)

Station 4: KB Swings and KB Hold

Station 5: Sit-ups and Plank

Station 6: Slam Balls and Handstand Hold

Station 7: Bench Press (75/35) and Hollow Hold

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 21, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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