Dubs & Deads – CFS

Zach leading Joe through a movement demo

Southie Skills Lab Tuesday Nights @ 7pm!
Southie Skills started REPEATS last week! We have gotten pretty gymnasty these last few weeks, and now it is time to start back over and work our way through again. As a reminder: each week holds a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements are kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes are an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! All ability levels welcome. This class is free for all members and does not count toward your weekly class total. Tomorrow we will be working on Skin The Cat and Toes To Bar!

Warm-up
Grab jump rope & barbell

EMOM 8
Odd – 50 Double Unders
Even – 10 Good mornings

Level 2- 30 Double Unders
Level 1 – 1 min of singles with double under attempts mixed in
ADV – Heavy Rope – scale # of dubs as necessary

Strength
EMOM20
ODD Only
1. Push-press- 3 Reps
85%
2. Push-jerk- 3 Reps @85%

WOD (15 min cap)
100 Double Unders
20 Deadlifts (185,125)
80 Double Unders
18 Deadlifts
60 Double Unders
16 Deadlifts
40 Double Unders
14 Deadlifts
20 Double Unders
12 Deadlifts

Level 2 (155,105), ½ double unders
Level 1 (115,75), 2x single unders

11 Comments

  • Ryan Gould

    05/16/2017 @ 2:11 am

    PP: 135×3
    PJ: 145/155×3

    WOD: 12:25 Rx
    Fumbled around with the rope at the start and wasted 20 sec. Amatuer hour

  • Joel Carpenter

    05/16/2017 @ 1:35 am

    PP: 135 across
    PJ: 125 across – I am terrible at the jerk. Per goose I went light and worked on speed under the bar. Thanks Goose

    WOD: 11:04 (RXish DLs at 185# and double the number of singles)

  • Jason Barrow

    05/16/2017 @ 1:34 am

    Courtney’s playlist was a treat.

    Push Press: 135#
    Push Jerk: 165#
    WOD: 6:58 Rx

  • Chad Kucera

    05/16/2017 @ 1:24 am

    PP:185, 185, 195, 205, 205
    PJ: 205, 205, 215, 215, 215

    WOD: 9:05 Rx

  • Trevor

    05/16/2017 @ 12:25 am

    135/155

    7:10 Rx.

  • Daniela Bitto

    05/16/2017 @ 12:15 am

    Romanian DL for Strength, up to 175
    Wod: 8:58 RX

  • Ben Brauer

    05/15/2017 @ 5:59 pm

    PP: 185-205
    PJ: 205-215
    WOD: 6:57 Rx

  • Mike Quigley

    05/15/2017 @ 5:04 pm

    PP: 155 – 185
    PJ: 185 – 205
    WOD: 6:27 RX

  • Eddy

    05/15/2017 @ 2:18 pm

    PP: 155×3
    PJ: 195×3
    WOD: 9:48 Rx

  • Alec

    05/15/2017 @ 2:10 pm

    Jumped in for the WOD, 8:52Rx. A lot spicier than it looks!

  • Brian Maser

    05/15/2017 @ 1:38 pm

    PP: 170#
    PJ: 180-200#
    WOD: 7:47 Rx

Comments are closed.

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