Friday, September 19th, 2014

WOD
admin -
September 18, 2014

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

Au Contraire Bonjour!  Way to attack that WOD.  That’s very much a “pace it out and see how it goes” kind of workout.  Unless maybe you’re spealler or something.  Keep up the great work!  Head over to the Catalyst games 2014 Facebook page for the link to the fancy photos that were taken that day for a gander![/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=_aAA9-edO3I”][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

Overhead Warm up
2 Rounds: 
10 dislocates + 10 weighted 
10 ring rows + 10 push up plus 
10 spiderman lunges 
10 tuck jumps

HEALTH – STRENGTH

Health – Press & Pull ups
Press 2×5 

Pull ups 6×1* 

*6 sets of 1, use as little bands as possible and perform them as strict as possible. Keep rest the same – the EMOM timer works well for it.

LONGEVITY – STRENGTH

Press-PushPress-Jerk EMOM
Every 2 Minutes for 12 minutes: 
3 Strict Press + 3 Push Press + 3 Push Jerk

METCON – BOTH

Beaut-tastic WODage
12 Minute AMRAP: 
8 Back Squats 
16 Overhead Walking Lunges 
24 Double Unders

COOL DOWN

Squat GPP cool down
Foam Roll – Calves, Quads, Adductors, T-Spine 
Stretch – Pecs, calves, Quads

[/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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