Hey Folks!
Awesome work on todays WOD – it looked kinda mean, but also kinda fun. You guys have been killing it lately and we’re very proud :)
For the classes we’re trying to implement a bit more structure to the warm up and cool down, so look to your coach and help them out by being attentive when they go over everything – you may learn a little something about the warm ups and cool down pieces that could change your performance a lot for the better!
Tomorrow is the last day to sign up for the Open Intramurals! T shirt orders are going in likely tomorrow night so that we can receive them in time for the open :) The preliminary mock-ups are looking pretty sexy.
[av_video src=’https://www.youtube.com/watch?v=h56FB2UbhHg’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-1x2szn’]
Warm up
10 Reverse Dislocates + 10 weighted
10 toe touches + 10 hops
10 air squats + 10 lunges
21-15-9 of:
Thrusters
“pull ups” – start with the PVC overhead and pull it down under your chin then return it overhead to complete 1 rep.
Have fun with this one!
Health
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
8 Deadlifts at 55-65%
* Perform 8 Wall Ball to a higher target than usual after each set (men hit grey above the blue line, women hit the blue line)
Metcon
Kettlebell Swings
Sit ups
Cool Down
Foam Roll – Calves, Hamstrings, T-spine
The CrossFit Sudbury Team
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