Monday, October 6th, 2014

WOD
admin -
October 5, 2014

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

Well that was a rainy weekend.  Congrats to Mandie and Sara who both attended the L1 cert this weekend!  I’m sure once you guys made it down to Toronto you had a blast there :)

Kristin and I are cooking up another workshop to help improve our understanding and then our performance through various topics.  It’s cool how if you do it right, the rehab/manual therapies principles and the principles laid out by Coach Glassman can intertwine so elegantly ;)  Keep your eyes peeled, we’ll have a sign-up sheet and a date/time set soon!  Bang-Pow![/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=HJt9xsJc_bg”][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

Snatch Warm up
10 Dislocates + 10 weighted dislocates 
10 Overhead squats 
1-2 Minute Squat therapy 
10 Tuck Jumps

HEALTH

Health – Back Squat & Kettlebell Swings
Back Squat 2×5 
*Try to add more weight to last weeks lifts 

Russian Kettlebell Swings 2×15 
* to eye level (not overhead) with as heavy as you can perfectly perform all 15 reps

KB-Burpee AMRAP
As many rounds as possible in 8 minutes of: 
8 Kettlebell Swings 
8 Burpees

LONGEVITY

Snatch+OH E2MOM
Every 2 Minutes for 10 Minutes perform: 
1 Snatch + 3 Overhead Squats @~70%
KB-Burpee AMRAP
As many rounds as possible in 8 minutes of: 
8 Kettlebell Swings 
8 Burpees

PERFORMANCE BONUS

Airdyne Sprint
30 Calories on the AirDyne As Fast As Possible. 

If you’re feeling like a champ, do 2 rounds :) Rest between them though!

COOL DOWN

Hinge-centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes 
Stretch – Hamstrings, Calves, Pecs, Forearms

[/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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