Friday, January 13 Gym Open @ 6:13am

“Bring it on, bruthah”

PREPARATION:

  • Row 30 Pulls
  • Seated Floor Press with bar
  • Row 20 Pulls
  • 25 Rubber Band Pull Aparts
  • Row 10 Pulls

STRENGTH:

Bench Press as follows:

  • Set 1 – 10 reps @ 50% 
  • Set 2 – 10 reps @ 60%
  • Set 3 – 10 reps @ 65%
  • Set 4 – 8 reps @ 75%
  • Set 5 – 6 reps @ 80%
    REST  2-3 minutes between sets as needed

Met-Con WOD:

2 Rounds for time:

  • 20 Shoulder to Overhead @ 105/65
  • 10 Hollow Rocks
    REST 3 minutes

2 Rounds for time:

  • 15 Shoulder to Overhead @ 125/70
  • 15 Hollow Rocks
    REST 3 minutes

2 Rounds for time:

  • 10 Shoulder to Overhead@ 145/75
  • 20 Hollow Rocks

NOTES:

  • Trevor can go heavier
  • Rusty can choose a different exercise for the second component if his abs are still too sore
  • Gillian can just do the work as always
  • Katie can show up
  • all others are welcome to follow Gillian
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About crossfitcphs

PE Teacher at Carleton Place High School
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