Wednesday, September 24th, 2014

WOD
admin -
September 23, 2014

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

Yeah Wednesday!  Hump Dayyyyyyy!  haha gotta love that commercial.

Keep up the awesomeness people – There’s going to be some running this week since it’s “so nice” out – so long as it’s a warm(er) break before any serious cold comes, I’m happy :)[/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=FNXwKGZHmDc”][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

Clean Warm up
2 Rounds: 
10 dislocates + weighted dislocates 
10 hops + 10 Tuck jumps 
10 russian KB swings (snappy hips!)

LONGEVITY

Clean work
Perform Full Cleans in the following rep scheme, increasing the weights each set. Rest as needed between sets. 
2-2-2-1-1-1
Paused Back Squats/Hollow rock EMOM
Every Minute for 10 Minutes perform: 
Even Minutes – 3 Paused Back Squats* 
Odd Minutes – 15 seconds of hollow rocking (lay down 1-2 yoga mats, or use the blue mat… the ground is hard) 

*Pause for a solid 3 count in the bottom. Go light enough that you can do this without form deteriorating AT ALL.

Wicked WOD Wednesday
For Time: 
50 Thrusters 95/65 
Run 400m 
50 Burpees

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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