Box Announcement:
Every Tuesday we host the Mobility Class @ 7:00pm in Southie Green led by DPT Coach Matt Martinez. This is a great opportunity to learn self massage and stretching techniques to help reduce soreness and improve performance. Taking this class does NOT count toward your membership. Come check it out!
Warm-up
Partner Up!
2 Rounds
P1: Row 18/15 Calories
P2: Weighted side plank with kettlebell
*Switch sides for second round
Skill
Muscle-up
OPEN WOD 14.4
14 Minute AMRAP
60 calorie row
50 Toes-to-bar
40 Wall-ball shots, (20 to 10-foot target/14 to 9-foot)
30 Power Cleans, (135,95)
20 Muscle-Ups
Level 3 โ (115,75), Chest to Bar Pull-ups
Level 2 โ (115,75), Chest to Bar Pull-ups 50-30-30-20 Reps
Level 1 โ (95,55), 40-30-30-20-10 Pull-ups
Rest/Group Led Mobility
WOD 2
10 Minutes Complete
50/40 Calories on the Bike or 60/50 Ski Erg
In the remaining time max distance on the rower
Extra Work
Every 3 Minutes for 15 Minutes
Minutes 0-2- 10 Overhead Squats @ 75% Followed by Max Calories on the Bike
Minute 2- 3- Rest
Minute 3-5 8 @ 80% Followed by Max Calories on the Bike
…
Minute 6- 6 @85%
Minute 9- 4 @90%
Minute 12- 2 @95%
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