Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your October accomplishments! Great job everyone! If you or someone you know had a PR and we missed it, please fill us in!!
Warm-Up
4 Rounds
:20 on/:10 off
Row or Ski
V-Ups
Bike
Perform 4 rounds on row or ski, then move to v-ups, etc. Rest :30 between movements.
Skill
Kettlebell Work
2x 10 each Side
Bent Over Rows
Weighted Step-ups
Windmills
WOD
80/65 Calorie Row or Ski
70 Sit-ups
60 Kettlebell Swings (1.5,1)
50 Box Jumps
40/30 Calorie Bike
30 Toes to Bar
20 Pistols
Level 2- (1,0.75),
Level 1- (0.75,0.5), 70-60-50-40-30-20-10
ADV – 10 muscle ups to finish the chipper
Extra Work
5-5-3-3-1-1
Weighted Pull Up
Weighted Dip
