Hey Folks!
Great WOD today – my Quads took a BEATING – just crazy what those pistols do. Fun workout though – and neat to cycle through some hang cleans that were pretty heavy.
There are going to be some repeat WODs this week, so make sure you’re entering your scores and see if you’re fitter than 6 weeks ago!
Fight gone bad on Friday, Cleans on Thursday along with 1/2 Angie. All repeats! 🙂
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WARM UP
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
*Add 5 pounds to last sessions deadlifts.
*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)
5-5-3-3-3
* Increase weights each set until your last set of 5 is very challenging, and then your last set of 3 is almost a 3 rep max. Once again, no failing!
50 Double Unders
Bear Crawl 2 lengths of gym
20 Wall Balls 20/14
Foam Roll/Stick – Calves, Quads
LaX Ball – Pecs
See you in the gym!
The CrossFit Sudbury Team