Wednesday, September 3rd, 2014

WOD
admin -
September 2, 2014

[vc_row][vc_column width=”1/1″][vc_column_text]Hey Folks!

Good times today with some decent weather for running (and thrusters?)  Way to push the envelope on todays WOD.  Remember, it doesn’t hurt THAT much more to push just a little harder, to rest just a little less and to hang on for just 1 more rep.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/6″][/vc_column][vc_column width=”2/3″][vc_video link=”https://www.youtube.com/watch?v=FASgSif898M”][vc_accordion][/vc_accordion][/vc_column][vc_column width=”1/6″][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][vc_column_text]

WARM UP

Shoulder warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 inch worms + 10 push up plus 
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion

HEALTH

Strength – Bench Press & Batwing – 2×5
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 :)

2014-09-03
3 Rounds for time: 
10 Handstand Push ups (or sub Push Press)
20 Pull-ups 
30 Squats

LONGEVITY

Bench E3MOM
Every 3 Minutes for 15 Minutes perform: 
5 Bench Press @70% of your 1RM 

*Complete 5 toes to bar or an appropriate progression after each set of Bench Press

2014-09-03
3 Rounds for time: 
10 Handstand Push ups (or sub Push Press)
20 Pull-ups 
30 Squats

PERFORMANCE BONUS

Post Chain!
Perform 3 sets of explosive, heavy, Russian KB swings. Shoot for as many reps as you can perfectly perform. 15-25 reps per set would be a good goal. 

Ensure you are HINGING properly and not just humping the KB :)

COOL DOWN

Upper Body Mobility
Stretch – Forearms, Pecs, Lats/Rhomboids 
LaX Ball – Pecs, Rotator Cuff, Traps

[/vc_column_text][vc_column_text]See you in the gym!
The CrossFit Sudbury Team[/vc_column_text][/vc_column][/vc_row]

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