Hey Folks!
Great work on todays WOD – This is the second week of a fairly epic WOD the day before an upcoming benchmark WOD – it’s all good though, we’ve got your back and will keep things mixed up for you :)
Today was great, but here are a few reminders for everyone:
- Sign in when you arrive please – it helps us on the data side of things
- Stay organized as a 6pm and 7pm class after open gym – the Strength will usually start around quarter after and the WOD around half past. Get your warming up in before hand and stick around to cool down/stretch – it helps with avoiding injury – you know where you’re most tight, spend a little extra time on those areas and improve your positioning!
- Let us know if you have any issues with signing in or setting up payment stuff for your membership! :)
Warm up
2 Rounds – 10 Ring Rows, 10 inch worms, 10 push up plus, 10 burpees
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Front Squat 2×5
Deadlift 2×5
Mini-Nancy – 5 Rounds for time:
200m Run
10 Front Squats or Overhead squats – your choice
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Oops – I thought yesterday was rest but it was this:
1. Power Clean + Push Press + Push Jerk + Split Jerk
Work up to a heavy set.
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2. Squat
7×5 Back Squats, across
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3. Deadlift
work up to a heavy set of 3 with bands or chains
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4. EMOMx12
Odd: 7 Deads – you choose the weight
Even: 50 Double unders
If you did this yesterday then today is rest.
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EMOM – 12 Minutes:
ODD: 5 Pullups
EVEN: 5 Bench Press
“Nancy” – 5 Rounds for Time:
400m Run
15 Overhead Squats 95/65
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Mobility:
LaX Ball – Rotator Cuff, Traps, Rhomboids, Pecs, Glutes
See you in the gym!
The CrossFit Sudbury Team
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