Saturday Schedule Update!
We will be running a reduced schedule this Saturday, 8/12. There will be no classes in Southie Orange. Early bird Open Gym/non-coached competitors class at 6AM. All Levels classes will be held in Southie Green at 8AM, 9AM, 10AM, 11AM & 2PM. Babysitting will be from 9AM-11AM. Mobility class & Intro class at 12pm. Open Gym 11:30AM-2PM. Come on in and get your Triple 3 on!
Congratulations Driscolls!
Please join us in welcoming the newest addition to The Driscoll Family, Baby Rory! Baby number two arrived last week and The Driscoll fam is doing awesome! Meg continued to come in to work out through out her pregnancy and even past her due date! She’s one inspiring mama! Congratulations and we can’t wait to meet baby Rory!
Warm-up
EMOM 6
1. 50’ Bear Crawl
2. 30 Double Unders
3. 15 Scap Push Ups
Accessory
Shoulder Work
2×20
1. Bandy Scap Pull Aparts – *shoulders back and down, no shrugging
2. Shoulder taps*
*Have your partner hold your feet in a plank position or put your feet in low rings
ADV- Handstand shoulder taps
Strength
EMOM16
ODD- 3 Power Snatches
Even- 6 Front Rack lunges
ADV- Overhead Lunges
Start at 75% of your max power snatch and climb as able. Keep the weight the same for the power snatches an the lunges
WOD
10 Minute Ascending AMRAP
10 Double Unders
3 Overhead Squats (115,75)
20 Double unders
6 Overhead Squats
30 Double Unders
9 Overhead Squats
40 Double Unders
12 Overhead Squats
50 Double Unders
….
Level 2 (95,55), Double unders increase by 5
Level 1 (75,35), x2 singles
ADV – 135, 95
Overhead Squats increase by 3. Double Unders increase by 10.