Day 44: Monday, April 18

Jack pounded out the Benchmark WOD “Diane” in 3:15!! 21-15-19 reps of 225# Deadlifts and Handstand Push Ups

PREPARATION:

EMOM for 5 minutes of the following:

  • 10 Air Squats
  • 8 Push Ups
  • 6 Sit ups

STRENGTH:

  • 1 set of 10 reps of Bench Press @ 40%
  • 1 set of 8 reps @ 60%
  • 1 set of 5 reps@ 75%  +5 pounds
  • 1 set of 5 reps @ 80% +5 pounds
  • 1 set of 5+ reps @ 85% +5 pounds

then:

  • 2 sets of 6 reps of Pendlay Rows

Met-Con WOD:

Today is the 120th running of the Boston Marathon – our workout is in recognition of this auspicious event!

It is 42.6 km long, and so…

  • 400m Run (Water Filtration Loop)
  • 26 Hand-Release Push Ups
  • 400m Run
  • 26 SIt Ups
  • 400m Run
  • 26 KB Swings
  • 400m Run
  • 26 Wall Balls
  • 400m Run
  • 26 Box Jumps

 

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About crossfitcphs

PE Teacher at Carleton Place High School

Posted on April 18, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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