Tuesday, August 19th, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Great work on the WOD today – keep on thrusting those thrusters hahaha.

If you’ve signed up for Catalyst Games, you should check your email for your custom Tshirt link.  If you haven’t, get on it! 🙂

 [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=Qo6QNU8kHxI”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Overhead Warm up
2 Rounds: 
10 dislocates + 10 weighted 
10 ring rows + 10 push up plus 
10 spiderman lunges 
10 tuck jumps

HEALTH

Strength – Bench Press & Batwing – 2×5
Bench Press 2×5 

Batwings 2×15 seconds 

*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session. 

**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds 🙂


Keep working hard
4 Rounds for time: 
15 Ring rows 
15 Wall Ball 
15 Kettlebell Swings

LONGEVITY

Strict Press EMOM
2 Press Every 2 Minutes for 10 Minutes at 75%

A little bit of…
3 Rounds for time: 
3 Rope Climbs* 
6 Handstand Push ups 
12 Deadlifts 225/155 
24 Box Jumps 
48 Double Unders 

*scale w/ 9 strict pullups


COOL DOWN

Mobilize everything!
LaX Ball – Traps, Rhomboids 
Foam Roll – T-spine, Glutes, Hamstrings 
Stretch – Pecs, Shoulders, Quads 

*Hit the important spots (for you) if you’re low on time!

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]