[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!
Awesome work on those rope climbs today! Keep working on the footholds as well as keeping a good grip on the rope – the combination of the two will make you a champion rope climber in no time flat!
We got a new rower! It’s a beauty too – I’m very excited about it… I’m hoping to add one more to the arsenal and then we should be safe adding more rowing into WODs (especially in the winter!)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_video link=”https://www.youtube.com/watch?v=rMsOJIutp00″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]
Warm up – 2 Rounds
10 toes touches
10 goblet squats w/ 3 second pause in the bottom*
10 pull aparts*pause in bottom, heels down, elbows push knees out, squeeze your chest up tall.
Strength – Longevity
Strength – Health
Bench Press 2×5
Batwings 2×15 seconds
*Try to increase the weight of your 2×5 for bench press each week if you can – so long as you feel good about it – if you’ve had a bad week and feel weak, then stay at the same weight or even drop down a bit for that session.
**Batwings, pull those kettlebells up to your armpits! squeeze the shoulder blades together and do it like you mean it! 2 sets of 15 seconds :)
Metcon – Health & Longevity
10 Kettlebell Swings (50/35)
10 burpees
50 Double unders
*Coach notes – if you’ve got double unders down, this is going to be a “how fast can you swings the bell and complete the burpees” style of WOD. If you don’t have DUs, then it’s great practice, although likely a little frustrating – you have to learn somehow!
Cool Down
Stretch – Pecs, calves, Quads
[/vc_column_text][vc_column_text]See http://CompetitorsTraining.com for the “Performance” programming.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]
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