Tuesday, September 30th, 2014

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

Good work on 1/2 Nate team fun! keep up all the beaut-tastic progress, high fives and smiles.[/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=v_jhoEkI410″][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

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 🙂

LONGEVITY-STRENGTH

Press-PushPress-Jerk EMOM

Every 2 Minutes for 12 minutes:
3 Strict Press + 3 Push Press + 3 Push Jerk

BOTH-METCON

SeptemberWOD

As Many Rounds as Possible in 14 Minutes of:
14 Walking Lunges
14 Push Ups
14 Sit ups

COOL DOWN

Calf and Shoulder Cool down

Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs

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