Hey Folks!
The last Open WOD will be released tonight (Thursday) – We’ll have it on at the gym and if you’re interested in coming to check it out, stop by! 🙂
I haven’t heard too much from folks about a good time to get everyone out for a big group/team WOD to crush the end of the Open (we’ll make the last one and it’ll be a beauty and a half!)
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WARM UP
Clean Warm up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
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
Clean complex EMOM
Every 2 Minutes for 10 Minutes peform:
1 Power Clean from the ground
+ 1 Hang Squat Clean
+ 1 Jerk (your choice – split, power or squat)
1 Power Clean from the ground
+ 1 Hang Squat Clean
+ 1 Jerk (your choice – split, power or squat)
METCON
Hip extension! Encouragement!
4 Rounds for time:
15 Wall Ball (to a higher target, Men to the grey above the blue, Women to the blue line)
15 Ring Rows
15 Single arm kettlebell swings (switch arms on alternate rounds)
15 Wall Ball (to a higher target, Men to the grey above the blue, Women to the blue line)
15 Ring Rows
15 Single arm kettlebell swings (switch arms on alternate rounds)
COOL DOWN
Mobility – for real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team