Hey Folks!
So we’ve got Halloween coming up! Lisa has put together an awesome WOD for everyone – Check out the details on the whiteboard at the gym and come on out for some fun and a great WOD :) Don’t forget to dress up (either in an awesome costume or some orange and black!)
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WARM UP
Warmy Warm Up
10 Ring rows, 10 Push up plus, 10 spiderman Lunges, 10 toes touches, Shoulder mobility if you need it.
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.
Deadlift
5 X 3
E2MOM-10:
3 Deadlifts @75-85%
3 Deadlifts @75-85%
1/2 Nate
As Many Rounds as Possible in 10 Minutes of:
2 Muscle Ups
4 Handstand Push ups
8 Kettlebell Swings
2 Muscle Ups
4 Handstand Push ups
8 Kettlebell Swings
MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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