Monday, March 17th, 2014 – St. Patrick’s Day!

Hey Folks!

I heard there were tonnes of PR’s and amazing scores on 14.3!  Awesome work – only 2 more WODs left in the open to have some fun and improve our scores!

The gymnastics seminar was AWESOME – You guys can look forward to some new stuff slowly making appearances in our warm ups and workouts 🙂

Warm up

2 Rounds – 10 Dislocates, 10 overhead Squats, 10x3second Table top holds, 10 second Superman x3

Health

Back Squat 2×5

Kettlebell Swings (Russian) 2×15

7 minutes AMRAP:
15 Second hollow hold
10 Front Squats
5 Push Press

Performance

“Open 14.3”
AMRAP 8 of:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Longevity

Back Squat 5×5 70%

7 minutes AMRAP:
15 Second hollow hold
10 Ground to Overhead 135/95
5 Strict Pull ups

 

Mobility:
Stretch – Glutes, Calves, Lats/Rhomboids
Foam Roll – T-spine

See you in the gym!
The CrossFit Sudbury Team