Hey Folks!
Holy Wall Balls Batman! Great work on the WOD today – I witnessed some solid PRs, and even a few muscle ups! 150 Wall balls is tough to do, until you do them – then looking back, “ah that wasn’t so bad!”
You guys are doing awesome… Please continue to:
- Sign in
- Crush Extreme
Warm up
2 Rounds – 10 dislocates, 10 inch worms, 10 band pulls, 10 Spiderman lunges
[av_toggle_container initial=’3′ mode=’accordion’ sort=” av_uid=’av-70r89g’]
[av_toggle title=’Health’ tags=” av_uid=’av-5qrx7o’]
Press 2×5
Pull ups 2×5
3 Rounds for time:
400m Run
21 Goblet Squats
15 Sit ups
9 Pull ups
[/av_toggle]
[av_toggle title=’Performance’ tags=” av_uid=’av-3lq03o’]
1. Front Squat
10×3, across
**
3. Press
5×3 Push Press, climbing
**
3. “Team Nukes”
Teams of 2 complete:
8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 8 minute mark start:
10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
at the 18 minute mark start:
12 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)
[/av_toggle]
[av_toggle title=’Longevity’ tags=” av_uid=’av-2ow5t0′]
E2MOM – 8 Minutes:
3 Strict Press + 3 Push Press + 3 Push Jerk
7 Rounds for Time:
7 Toes to Bar
7 Pistols/side
7 Clapping Pushups
[/av_toggle]
[/av_toggle_container]
Mobility:
Stretch – Pecs, Forearms
LaX ball – Pecs, Traps
See you in the gym!
The CrossFit Sudbury Team!
Comments are closed