Hey Folks!
It looks like this is the transition week into (hopefully) nicer weather! That means more running WODs coming up, and a bit of a “going to get you jacked” focus.
Anyway – In case you didn’t already know, we’re doing our intramurals finale Thursday night! Come on out between 6-8pm and try to coordinate with your team, as the more people that are out the better your team will do! 🙂
More details about Battle Beyond the Barbell will be coming out soon – Also – registration will be opening up in the coming weeks, but I’ll keep you up to date!
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WARM UP
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
HEALTH
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
EVEN – 5 Deadlifts
ODD – 3 Strict T2B (Try not to swing at all)
METCON
8 Step ups w/ barbell racked on back (95/65) (to a challenging height – no cheating/crappy form though!)
2 Rope climbs (scale: 8 Strict pull ups)
20 second plank
COOL DOWN
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
The CrossFit Sudbury Team