Hey Folks!
Bang-Pow! KB swings all over the place. I imagine the Strength gods from the eastern bloc were happy. Or maybe just Pavel, since he’s a kajillionaire ever since selling the idea of a cannonball with a handle on it for strength training in the western world.
Tomorrow is Friday, which is another great day to enjoy some delicious nog. 500ml minimum per day intake as per my new bulking protocol. The options are limitless – you can drink it in a glass, out of a mug, heck you can put in in a camelback and take a sip while you’re squatting. Think about it.
We’re doing our holiday WOD and little daytime hot choco party on December 6th! Also – Sharon (and Dani) are leaving us not too long after that, so we’ll be getting together at the Hardrock Gastropub that evening. All are welcome!
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WARM UP
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
HEALTH
Pull ups 6×1*
*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.
Break them up as you’d like. and try to be explosive. You may need to go a little heavier than usual.
LONGEVITY
Odd – 3 deadlifts @75%
Even – 20 second hollow rock
METCON-BOTH
10 Handstand Push Ups
20 Lunges
40 Situps
COOL DOWN
Foam Roll – Calves, Hamstrings, T-spine
The CrossFit Sudbury Team