Hey Folks!
Great work today on 14.3 and the workout of the day! Good times doing some of the gymnasty stuff we learned this weekend – Hopefully there are some sore and well developed abs in the near future!
Recover well, hot tub, epsom salt baths, foam rolling, stretching, walking, etc. Those hamstrings are going to be tight and sore (along with your glutes and maybe your erectors [low back]). Get the blood flowing into them to help them recover.
Warm up
2 Rounds – 10 Reverse dislocates, 10 Tuck jumps, 10 Toe touches, 10 hops
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Bench Press 2×5
Batwings 2×15 seconds
4 Rounds for time:
250 Row
16 Lunges
8 Ring Rows
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1. Partner WOD
Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower
Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets.
2. Skills
EMOMx10:
Odd: 3 Muscle ups
Even: 3 High Hang Squat Cleans, 135/95
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Jerks 3-3-2-2-1-1
4 Rounds for time:
25 Wall Ball
50 Double Unders
3 Muscle Ups (strict chin ups/strict dips)
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Mobility:
Stretch – Hamstrings, Glutes, Low back (childs pose)
Foam roll – Hamstrings, Glutes, Low back
See you in the gym!
The CrossFit Sudbury Team
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