Wednesday, September 24th, 2014

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

Yeah Wednesday! Hump Dayyyyyyy! haha gotta love that commercial.

Keep up the awesomeness people – There’s going to be some running this week since it’s “so nice” out – so long as it’s a warm(er) break before any serious cold comes, I’m happy :)[/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=FNXwKGZHmDc”][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

Clean Warm up

2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)

LONGEVITY

Clean work

Perform Full Cleans in the following rep scheme, increasing the weights each set. Rest as needed between sets.
2-2-2-1-1-1

Paused Back Squats/Hollow rock EMOM

Every Minute for 10 Minutes perform:
Even Minutes – 3 Paused Back Squats*
Odd Minutes – 15 seconds of hollow rocking (lay down 1-2 yoga mats, or use the blue mat… the ground is hard)

*Pause for a solid 3 count in the bottom. Go light enough that you can do this without form deteriorating AT ALL.

Wicked WOD Wednesday

For Time:
50 Thrusters 95/65
Run 400m
50 Burpees

COOL DOWN

Squat GPP cool down

Foam Roll – Calves, Quads, Adductors, T-Spine
Stretch – Pecs, calves, Quads

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