Feelin the Flow

Nov 7th, 2014

Category: Competitor

Feelin the Flow

Strength and Control

Strength and Control

BT class will run alongside general classes in Southie Green tonight at 5:30 and 630pm.

Reminders:

Due to the Southie Showdown regular classes, the intro class, and training with Nikita have been cancelled for the entire weekend.

Any help is greatly appreciated. If able, please lend a hand anytime on Friday afternoon/night to help prepare for the weekend.

Pre-Registration for athletes will take place on Friday, November 6th from 6-7pm.

Athlete registration will take place on Saturday, November 7th from 7:30 – 8:20am. Athlete briefing will occur immediately after registration ends.

Volunteers and Judges are asked to show up no later than 7:15am. Thank you!

Warm-up
2 rounds of
20 calorie row
5 strict hspus
20 shoulder taps

Oly
EMOM12
Minutes 1-6, 2 Push-jerks
Minutes 7-12, 2 Split Jerks

Strength
Back Squat
5-5-5-5- Straight sets

WOD
50 Calorie Row
30 Strict Handstand Push-ups
50 Calorie Row

Regional- 20 Strict Handstand push-ups followed by 10 Kipping
Open- 15 Strict followed by 15 Kipping

DISCUSSION 1 Comments

  1. Kyra Williams 11/10/2014 at 9:06 pm

    hatch squat; some work on the parallets; 10:23 @ games