Wednesday, February 19th, 2014

Hey Folks!

20 minutes is a long time!  That was a beauty WOD though!  Let’s keep up the great work and slide in nice to the Open 🙂

So most of us aren’t in any danger of qualifying for regionals (but we ARE in danger of having a wicked good time!)  So we don’t need to worry too much about avoiding training on other days.  I suggest taking the day before the day you’re going to do the Open WOD off, or just come in to work on mobility and some light movement.  Make your Open WOD your “test” WOD of the week – giving everything last drop of what you’ve got – and then treat the rest of the weeks WODs as “recovery” WODs.  Give 70-80% on those other wods and they should help you recover and prime the pump for another stellar performance 1 week later.

Warm up

2 Rounds – 10 reverse dislocates, 10 inch worms, 10 toe touches, 10 ring rows


Bench Press 2×5

Bat Wings 2×15 seconds

5 Rounds for time:
5 Rope get ups
20 Walking Lunges


Teams of 3:
10K Row
One athlete works at a time.  Switch every 250m.  Athletes must complete 7 burpees box jumps (24/20″) before returning to the rower. 


Deadlift 5×3 90%

10 Rounds For Time:
3 Hang Power Snatch 95/65
10 WBs

Stretch – Hamstrings, Glutes, Lats
Foam Roll – T-Spine

See you in the gym!
The CrossFit Sudbury Team