Hey Folks!
Another late WOD posting! I’ve been having too much fun at the gym and forgetting to schedule it to post earlier. You guys rocked it today despite being sweaty messes. It was ridiculous hot today – though in a weird, undercover kinda way. Sneaky warm.
Let’s keep up the great work – todays WOD should be a doozy and pretty fun. Make sure you choose an appropriate weight for it and get set up properly – no yanking the bar off the floor! Pull with purpose from good positioning. 🙂
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WARM UP
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
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.
Bench Press – 3 sets of 5 reps
*Add 2.5 pounds each session for this lift.
Spend ~15 Minutes building up to a 1 rep max Jerk. Split, Power/Push, or Squat, whichever you’d like.
Take it out of the rack – you don’t need to clean it first.
Clean & Jerk @70%
Burpee
i.e. 1 Clean & Jerk, 1 Burpee
2 Clean & Jerks, 2 Burpees
3 Clean & Jerks, 3 Burpees…
and so on…
Foam Roll – Calves, Hamstrings, T-spine
The CrossFit Sudbury Team