Friday, May 4 Gym Open @ 6:15am

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while his Honey slept in the Power Wagon after the early morning Turkey Hunt…

PREPARATION:

  • Row 1000m
  • 10 Push Ups
  • 10 Pull Ups
  • 10 Board Press

STRENGTH:

Bench Press as follows:

  • 4, 5, 6 reps @ 70%
  • 3, 4, 5 reps @ 80%2
  • 2 reps @ 85%
  • 1, 1 rep @ 90%

REST 2:00 between sets

then, superset the following:

  • 12-10-8 reps of DB Rows
  • 12-10-8 reps of DB Pullovers

Met-Con WOD:

PART A>

3 rounds of:

  • 1:00 for Max Calories on Rower
  • 0:30 REST
  • 1:00 for Max reps of 50% Bodyweight  Bench Press
  • 0:30 REST
  • 1:00 for Max Pull Ups
  • 0:30 REST 
  • 1:00 for Max Push Ups

REST 2:00 between rounds

REST 5:00

PART B>

then, superset the following:

  • 15-12-10 reps of Hammer Curls
  • 15-12-10 reps of Tricep Rope Extensions

 

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About crossfitcphs

PE Teacher at Carleton Place High School
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