Hey Folks!
Just in time for your pecs to be sore again, right? Good times on that WOD. I was chasing Colin as fast as I could but couldn’t keep up, and there were a fair amount of times faster than us too. I always like those 10-1 WODs – they get exciting at the end haha.
Wing night at The Doghouse for those who’re interested Wednesday night at 8ish? Hope to see you guys out :)
Also – Mark it in your calendar for next week! James is putting on a running clinic and it’s going to make you a far more efficient runner. Be there. The summer worth of running WODs will thank you.
Thursday, May 7th from 6-8 PM
Saturday, May 9th from 12-2 PM
*This clinic is free for members but will also be open to non-members for 10$
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WARM UP
10 dislocates + 10 weighted
10 ring rows + 10 push up plus
10 spiderman lunges
10 tuck jumps
LONGEVITY
ODD Minutes:
6-10 Presses @60%
EVEN Minutes:
5 Partner Hamstring curls
16 Rounds for time (Each partner runs 8 times):
Partner A: Run 200m
Partner B:
AMRAP:
5 Ring Rows
10 Wall Ball (20/14)
i.e. A runs while B does the AMRAP. When A gets back, they continue B’s work on the AMRAP while B runs 200m.
Score is both total time, and Rounds + reps
16 Rounds for time (Each partner runs 8 times):
Partner A: Run 200m
Partner B:
AMRAP:
5 Ring Rows
10 Wall Ball (20/14)
i.e. A runs while B does the AMRAP. When A gets back, they continue B’s work on the AMRAP while B runs 200m.
Score is both total time, and Rounds + reps
COOL DOWN
Stretch – Hamstrings, Calves, Pecs, Forearms
The CrossFit Sudbury Team
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