Hey Folks!
That was a good, brainless, engine testing WOD. You guys did great. And now we’re all fitter.
I don’t think I have anything snappy to say today. We’ll have to wait until tomorrow! 🙂 See you then!
[av_video src=’https://www.youtube.com/watch?v=bOYjaRGc7kE’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2cy186′]
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 – Deadlift – 1×5
Warm up to a single heavy set of 5 reps.
*Add 5 pounds to last sessions deadlifts.
Max Pull Ups – 3 Sets
3 sets of of max pull ups.
*Do them all strict, please, aim for 5-10 reps each set (i.e. don’t use two purple bands and get 45 reps each time haha)
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)
WoddyWodertonfromWodville
14 Minute AMRAP:
9 Burpees
15 Pull ups
21 Box Jumps (20/16)
9 Burpees
15 Pull ups
21 Box Jumps (20/16)
Coolin’ Down
Stretch – Calves (straight leg and bent knee), Hamstrings, forearms
LaX Ball – Glutes, Rotator Cuff
LaX Ball – Glutes, Rotator Cuff
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team