Hey Folks!
Here’s hoping you all submitted your scores for 14.2 and did your airdyne challenge of the week! I don’t normally support second attempts at Open WODs, but this time, I felt better about it (even though I was REALLY hungry during that WOD) – So, if you find you’ve really botched one of them and want to redo it, We support you whole-heartedly. But at some point, you may learn the lesson that everything you had was everything you have. And you have to be OK with that. :)
Warm up
2 Rounds – 10 reverse dislocates, 10 band pulls, 10 toes touches, Squat therapy 3-5 reps
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Bench Press 2×5
Batwings 2×20 second hold
10 Minute AMRAP:
10 Box Jumps
10 Wall Balls
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“Deck of Cards”
Flip over playing cards one at a time.
The suit represents the movement.
Hearts = Burpees
Diamonds = Sit ups
Spades = KBS – you choose the weight
Clubs = Air Squats
The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.
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Clean & Jerk 3-position @ 70% x5
10min AMRAP:
10 Box Jumps
10 Wall Balls
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Mobility:
Stretch – Glutes, Hamstrings
LaX Ball – Rotator cuff, Traps
See you in the gym!
The CrossFit Sudbury Team
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