Hey Folks!
Beauty double-WOD! You guys are so elite. hahah. We’re going to be including, once a week, a shorter, heavier, or more skilled WOD in place of the typical “strength”. It should help with including some more difficult movements and heavier weights. Let me know how you’re enjoying it (or not) 🙂
There’s a little TV in the gym, courtesy of Andrea, to have the games playing throughout the next bunch of days – Thanks for doing that Andrea!
[av_video src=’https://www.youtube.com/watch?v=las9xwYOhxI’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-6yo37′]
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 – Back Squats 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps
*Add 2.5 pounds each session for this lift.
3 TnG Cleans
12 Minute timer to find your max weight for:
3 touch & go Squat Cleans
(i.e. bar can’t rest on the ground)
3 touch & go Squat Cleans
(i.e. bar can’t rest on the ground)
1/2 Angie
For time complete the following:
50 pull ups
50 push ups
50 sit ups
50 squats
50 pull ups
50 push ups
50 sit ups
50 squats
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