Tuesday, September 30th, 2014

WOD
admin -
September 29, 2014

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

Good work on 1/2 Nate team fun!  keep up all the beaut-tastic progress, high fives and smiles.[/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=v_jhoEkI410″][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

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 :)

LONGEVITY-STRENGTH

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

BOTH-METCON

SeptemberWOD
As Many Rounds as Possible in 14 Minutes of: 
14 Walking Lunges 
14 Push Ups 
14 Sit ups

COOL DOWN

Calf and Shoulder Cool down
Stretch – Calves, Hamstrings, Squat hold, Shoulders 
Foam Roll/Stick – Calves, Quads 
LaX Ball – Pecs

[/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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