Side Piece Challenge!
In case you missed the announcement last month, We have a great new challenge for you all, The “Southie Side Piece”! Every month we are creating a WOD with movements and equipment you may not use regularly in class. We hope you will take the opportunity to get outside of your comfort zone and try something new! There are scaling options for everyone to participate. For scoring on the WOD we will keep a whiteboard up all month long with your results. You can perform the work out as many times as you want throughout the month. Record your best effort and post it on Instagram with the hashtag #southiesidepiece !
This month features The GHD Sit Up. If this is a new movement for you scale the reps to level 3 and consider shortening the range of motion to stop at parallel.
June Challenge
21x 15x 9x
GHD Sit Ups
Box Jumps (30″, 24″)
Burpees
Level 3- 12,9,6 GHD, 24″/20″ box
Level 2- Ab Mat Sit Ups, 24″/20″ box
Southie Skills Lab
This week we’re working on everyone’s favorite…..Ring Muscle Ups & Ring Dips! Join us at 7PM in Southie Green, ALL LEVELS are welcome!
Warm Up
Run 200m/Row 250
20 Pass Throughs
10 Push Ups
Run 200m
10 Sots Press
10 Diamond Push Ups
Run 200m
20 Overhead Squats
Benchmark WOD (20 Minute Cap)
“Nancy”
5 Rounds
400m Run/500m Row or Ski/.7 mile bike
15 Overhead Squats (95,65)
Level 2- 75,50
Level 1- 65,35
Scores/Comments from Nancy performed on 6/7/16
WOD 2
EMOM12
1. 12 Kettlebell Swings (2, 1.5pd)
2. 200m Run or 12/10 Cals on Bike or Ski Erg
3. 50’ HS Walk or 3 Wall Climbs
Level 2- (1.5, 1pd), 15 push-ups, 150m Run (corner of fence), 10/8 cals
Level 1- (1pd, 0.75pd), 10 push-ups, 100m Run, 8/6 cals