Tuesday, September 23rd, 2014

WOD
admin -
September 22, 2014

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

Keep up the great work everyone!  We’re looking at setting up a “Town Hall” meeting for the gym – Let your coaches know days/times that work well.  We’re going to go over where the gym is at, where we’re headed (metaphorically… we aren’t moving – thank goodness), our future plans and then take some feedback from you guys.  There might be some snacks provided for those who come too :) It’ll likely need to be during the week as I’m away pretty much every weekend until November.  Let me know![/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=qG-3y3ZbeyM”][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

General Warm up
2 Rounds: 
10 Reverse Dislocates + 10 weighted 
10 toe touches + 10 hops 
10 air squats + 10 lunges

HEALTH

Health – Bench Test day
Use approximately 6 sets to find your 1 rep max Bench Press! Make sure you have a spotter! 

Ring Rows – 5 reps between each set of Bench press

Endurance madness
For time: 
1000m Row 
100 Double unders or 300 skips 
800m Run

LONGEVITY

L-Sit/Superman EMOM
Every Minute for 12 minutes perform: 
EVEN Minutes – 20 second L-Sit 
ODD Minutes – 20 second Superman hold
Quad Trap
5 Rounds for time: 
20 Wall Balls 20/14 
10 Hang Power Cleans 155/105

COOL DOWN

Mobilize everything!
LaX Ball – Traps, Rhomboids 
Foam Roll – T-spine, Glutes, Hamstrings 
Stretch – Pecs, Shoulders, Quads 

*Hit the important spots (for you) if you’re low on time!

[/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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