Skill Handstand Push-ups Strength Squat Clean 2-2-2-2-2 -In between sets complete 10 hip extensions on the GHD WOD 12 min AMRAP 3 Power Cleans (185,115) 6 Handstand Push-ups 12 Wallballs Level 3- (165,100) Level 2- (125,, 80) Level 1- (95,95) At Home WOD: 5 Rounds 2 Wall Climbs 12 Air Squats 24 Sit Ups
We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help! WOD 5 Rounds Each for Time 400m Sprint 15 […]
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We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & 9, please click HERE to sign up. All judges receive a t-shirt and lunch from Paleo Power Meals. We are very thankful for your help! Strength Front Squat 5-10-15-20 WOD 500m Row 21 Shoulder […]
https://www.youtube.com/watch?v=vup-lZBWbCQ&list=UUss3XFINE0ZT8OFXOu6Hv5Q “Loop, Swoop, Pull and Push” In 10 Minutes complete: 1 Mile Run AMRAP Clean and Jerks (165,105) RX Men 165 RX Women 105 Scaled Men 105 Scaled Women 75 Scoring Your score will be your total accumulated Clean & Jerks. You will not be scored separately on the run. Standards Run – 3 loops […]
Thank you to everyone who participated in the Scavenger Hunt last weekend! We had so much fun and got a great workout in running around the city. To check out all of the photos, click HERE! We still need judges for the Southie Showdown! If you are available to help at any point on November 8 & […]
On Friday (10/24) afternoon, we will be moving any overnight gear to the racking in the mobility room. With the fast approaching cooler weather, we would like to keep the cubbies up front open for members to store their layers and belongings during classes. If you have shoes, belts, journals, water bottles that you keep at the gym overnight, we will […]
Superhero 5K – This Sunday! The Southie Endurance crew will be participating in the Superhero 5K on Sunday, October 26 in Cambridge, MA. This will be an excellent test of your endurance training on a great course. You could even dress up as a superhero if you wanted! Even if you haven’t been training with […]
https://www.youtube.com/watch?v=LoE5A9ZLWd0&list=UUss3XFINE0ZT8OFXOu6Hv5Q “GAMEPLAN” Establish a max weight for the complex: 1 Hang Squat Snatch 2 Overhead Squats An attempt will be made every 2 minutes for 10 minutes. Each athlete must begin at one of the predetermined starting weights and are allowed 2 attempts during the 2 minute interval. If successful the athlete will ascend in […]
“I don’t care about getting an unassisted pull ups” – Said no one ever. Pull ups are awesome. Not only do they look cool, they build incredible amounts of upper body pulling strength, and more importantly help our back, shoulders and arms looked totally ripped. Sure, progress can be achieved by following a strength building […]