Hey Folks!
Double WOD in the books! That was a killer combo but I liked it. Definitely 2 movements I’m not great at – Dang. The next 2 days are repeat days, so let’s try our best to give it what we got and hopefully set some PRs!
I’m away for the weekend – but we’ve got a whole team of ridiculously awesome Coaches taking care of you guys – Hope it’s great and I’ll miss you guys (a little).
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WARM UP
Clean Warm Up
2 Rounds:
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
10 dislocates + weighted dislocates
10 hops + 10 Tuck jumps
10 russian KB swings (snappy hips!)
Health – Back Squats 3×5
Back Squats
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
3×5*
*same weight for 3 sets. Add 5 pounds to last sessions squats**
**Keep track of your squats. Once you fail you’ll reduce the weight 15 pounds and continue again.
Health – Bench Press 3×5
Bench Press – 3 sets of 5 reps
*Add 2.5 pounds each session for this lift.
3 TnG Cleans
12 Minute timer to find your max weight for:
3 touch & go Squat Cleans
(i.e. bar can’t rest on the ground)
3 touch & go Squat Cleans
(i.e. bar can’t rest on the ground)
1/2 Angie
For time complete the following:
50 pull ups
50 push ups
50 sit ups
50 squats
50 pull ups
50 push ups
50 sit ups
50 squats
Mobility – For Real
Foam Roll – T-spine, IT bands
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
Stretch – Shoulders (band on elbow), Pecs, Quads (standing heel to butt stretch)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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