Thursday, January 28 Gym Open @ 6:15am

 

PREPARATION:

21-15-9 of:

  • Air Squats
  • Kip Pendulum
  • Hollow Rocks

STRENGTH:

  • 5, 5, 5, 3, 3, 1 reps of Deadlift @ 65%, 70%, 75%, 80% and 85%

Met-Con WOD:

PART A>

Complete two rounds using DBells:

  •  25 bent-over rows, left
  • Walk hallway and back with one DB locked out overhead in left hand
  • 20 bent-over rows, right
  • Walk hallway and back with one DB locked out overhead in left hand
  • 40 goblet squats
  • Walk hallway and back with one DB in goblet position
  • 25 weighted sit-ups
  • Walk hallway and back holding DB at your side, in left hand
  • 25 weighted sit-ups
  •  Walk 100 yards holding DB at your side, in right hand
  • OVERVIEW Regardless of how you feel during this workout, the goal is to keep moving. Just. Keep. Moving. The reps should be manageable for most people to complete unbroken.

PART B>

  • Row 1000m
  • 25 Deadlifts @ 185/135
  • 15 Burpees over the Bar
  • 5 Handtand Push Ups 

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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