Milk & Cookies

Dec 24th, 2020

Category: Uncategorized

Milk & Cookies

#TBT To The 2019 Southie Slay Riders! “Slay ALL DAY!”

Zoom Schedule today 7am 

Live coached WODs on Zoom.
Check our
Class Schedule for all upcoming times.
Click the link to
join

Warm-up
3 Minutes of Rowing, Biking or Running, Jump Roping or Plate Hops
2 Minutes of Burpee Lateral Jumps
1 Minute of Squat Jumps
10 Reverse Inchworms with a Push Up
10 Minute of Squat Mornings

Strength 
For 15 Minutes

  1. Front Squat- 3 Reps @85%
  2. Max Consecutive Double Unders (1 Minute Cap)*
  3. Rest

*If You are Working on Stringing Double Unders Complete Max Attempts in 45 Seconds

At Home Strength 
For 15 Minutes

  1. Front Squat- 3 Reps 31×1*
  2. Mountain Climbers
  3. Rest

*3 Seconds Eccentric, 1 Second Pause, Explode Up From the Bottom, 1 Second Pause at the Top

WOD 
5 Minutes of Rowing
4 minutes of Clean and Jerks 135|95 |
3 Minutes of Burpee Lateral Jumps
2 Minutes of Double Unders
1 Minute of Front Squats

Score= Total Reps

*5 Double Unders= 1 Rep *10 Singles= 1 Rep

Coaches Tip – Minimize Transition Time Between Movements. Quick Singles are Okay on the Clean & Jerk

Level 3- 115|80 
Level 2- 95|65 
Level 1 – 65|35 

At Home WOD
5 Minutes of Running or Subs Below**
4 minutes of Object Ground to Overhead
3 Minutes of Burpees
2 Minutes of Plate hops
1 Minute of Goblet Squats

Score= Total Reps

Coaches Tip – minimize transition time between movements.

**5 Minute No Equipment Sub

1 Minute of Mountain Climbers
1 Minute Jumping Jacks 1 Minute Toe Taps
1 Minute Broad Jump Turn Arounds
1 Minute Ice Skaters