CrossFit Sudbury – Training – 29042015

Hey Folks!

Just in time for your pecs to be sore again, right?  Good times on that WOD.  I was chasing Colin as fast as I could but couldn’t keep up, and there were a fair amount of times faster than us too.  I always like those 10-1 WODs – they get exciting at the end haha.

Wing night at The Doghouse for those who’re interested Wednesday night at 8ish?  Hope to see you guys out 🙂

Also – Mark it in your calendar for next week!  James is putting on a running clinic and it’s going to make you a far more efficient runner.  Be there.  The summer worth of running WODs will thank you.

Thursday, May 7th from 6-8 PM
Saturday, May 9th from 12-2 PM

*This clinic is free for members but will also be open to non-members for 10$

WARM UP

Overhead Warm up
2 Rounds:
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps

LONGEVITY

Press/HamCurl EMOM
Every Minute for 10 Minutes:
ODD Minutes:
6-10 Presses @60%
EVEN Minutes:
5 Partner Hamstring curls

Run/RR+WB For time/AMRAP – For time score
Partner WOD:
16 Rounds for time (Each partner runs 8 times):
Partner A: Run 200m
Partner B:
AMRAP:
5 Ring Rows
10 Wall Ball (20/14)

i.e. A runs while B does the AMRAP. When A gets back, they continue B’s work on the AMRAP while B runs 200m.

Score is both total time, and Rounds + reps


Run/RR+WB For time/AMRAP – AMRAP score
Partner WOD:
16 Rounds for time (Each partner runs 8 times):
Partner A: Run 200m
Partner B:
AMRAP:
5 Ring Rows
10 Wall Ball (20/14)

i.e. A runs while B does the AMRAP. When A gets back, they continue B’s work on the AMRAP while B runs 200m.

Score is both total time, and Rounds + reps


COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
See you in the gym!
The CrossFit Sudbury Team