CrossFit Sudbury – 15122016 – “Shaliqua”

Hey Friends!

Great WOD and weightlifting complex today.  Complexes are a great way to get a little more volume in, while also attacking certain pieces of technique work.  Todays WOD (Meatball Sub) was a repeat from October 11th of 2015, I believe.  Hopefully you PR’d it 😉  Row sprint was also the perfect number of intervals (for me at least), and I’m blown away how badly Emily kicked my butt.  Nice display of a rower (and ridiculous athlete) versus a non-rower/crossfitter does on a rowing “WOD”.

Coaches Notes:

Allllllright – Overhead Squats – should be heavier than the set of 10 you guys did last week.  Max out those ring dips – try your best to stay strict on them and don’t let yourself go to failure (so I guess not a TRUE max).  You have a distinct advantage if you can do the HSPU’s unbroken on the WOD, just remember to REALLY use your legs on the wall balls, shoulders will get smoked by the later rounds (unless maybe you’re Beau).  Cash out should be another lung burner – get after it and don’t dog it on the air squats.

Strength:

in 3 Minutes:
5 Overhead Squats @~70%
Max strict Ring Dips (or bar dips)
2 rounds.

Metcon – “Shaliqua”:

7 Rounds for time:
5 Handstand push ups
10 Wall Ball (20/14/10)
15 Kettlebell swings (50/35/25)

Cash out:

normal tabata Squats, but instead of rest, you get to do double unders
8 intervals of 20 seconds of squats and then 10 seconds of double unders.
Score is total reps