CrossFit Sudbury – 28092017 – Frustration

Hey Folks!

Great work on Diane – It’s deceiving, how could 90 reps take a long time?  Handstand push ups always get ya.

We’re almost at the end of September, which is kinda crazy, but we’ve got some fun things coming up over the next couple months.  Plus, there’s also Thanksgiving AKA Pumpkin pie day. Mmmm.

Coaches Notes:

Recovery Squats paired with Suitcase carries (subbed in for typical deadlifts).  The grip strenth and core strength will help out for sure 🙂 Try to make it the full 200m without letting go of the KB (you could also use a dumbbell).  On the WOD – 50m is 3 garage doors over and back in either direction.  Run fast, crank through some med ball cleans (the old school kind, a squat clean, not the new “cleans” which is more of a stone shoulder).  And THEN have at it on the wall balls!

Strength:

Warm up to and complete:
2 sets of 10 Back Squats @65%
then
Suitcase carry 200m (70/50) Right hand
Suitcase carry 200m (70/50) Left hand

Conditioning – “Frustration”:

7 Rounds for total Wall Balls:
In 1 Minute:
50m Run
5 Med Ball Cleans (20/14)
AMRAP Wall Balls
Rest 30 seconds