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Tuesday, November 4th, 2014

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

Awesome WOD today!  We don’t do a lot of KB work with the snatch and clean (or press/push press), but you can expect to see it a little more often with Caz, Eric and James all having done their certs now .  Keep up the great work and please sign up online for Saturdays event if you’re planning on coming out! 🙂 Thanks![/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=CCEzBafj3eY”][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

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids 
LaX Ball – Pecs, Rotator Cuff, Traps

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

Bench & Pull ups EMOM
12 Minute EMOM: 
Odd Minutes – 5 Bench Press @70% 
Even Minutes – 5 Strict or weighted pull ups

METCON-BOTH

It’s a good long-ish metcon. for real.
As Many Rounds As Possible in 18 Minutes: 
9 toes to bar 
18 Wall Ball 
36 Double Unders

COOL DOWN

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids 
LaX Ball – Pecs, Rotator Cuff, Traps

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