Hey Folks!
Awesome work on todays WOD – that was an Adam remix of an Eric designed WOD. I’m happy with it haha.
Rowing clinic is today (Thursday) evening from 6-8pm! Get in there and learn how to be awesome at life with Curtis and Emily!
You’ve got 2 more days left in the first month of the year! Not sure if anyone makes monthly goals, but these are the days to finish them up! 🙂
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Warm Up
Warm up for Front Squats, etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
Health
Health – Front Squat & Deadlift – 2×5
Front Squat 2×5
Deadlift 2×5
*Try to add weight to last weeks lifts, unless you felt weak, then stay the same 🙂
Longevity
Front Squat EMOM
Every 2 Minutes for 10 Minutes:
5 Front Squat @~65%
5 Front Squat @~65%
Metcon
Open WOD 14.1
As Many Rounds+Reps As Possible in 10 Minutes of:
30 Double Unders
15 Power Snatch (75/53) (Scale to Wall Ball for Health)
30 Double Unders
15 Power Snatch (75/53) (Scale to Wall Ball for Health)
Cool Down
Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team