Night Classes in Southie Green ONLY

Emily – KB Russian Twists!

Reduced Schedule Today – Presidents Day โ€“ The morning and afternoon classes will be run as regularly scheduled. We will be running a reduced class schedule at night with All Levels classes in Southie Green only.

Warm Up
3 Rounds
:20 on/:10 off
1. Medball Ground to Overhead
2. Medball Squat Cleans – demo vid
3. Russian Twists
4. Plank w/ Forearms on Medball

Mobility
Calves
Forearms

Strength
EMOM14
0-4 Squat Snatch- 3 Positions -High, mid, floor @75-80%
4-5 Rest
5-8 Squat Snatch- 2 Positions Mid & floor @80-85%
8-9 Rest
9-12 1 Rep @85-90%- Floor

WOD
4 Rounds
20 Power Snatches (75,55)
20 Wallballs

Level 2- (65,45) 15 power snatches
Level 1- (55,35), 15 reps

Extra Work
4 Rounds
1 Min Max Effort Bike for Cals
1 Minute Rest
1 Min Max Effort Ski for Cals
1 Min Rest
1 Min Max Effort Air Runner for Cals

Report highest and lowest Cal count for each movement

11 Comments

  • vidรฉo buzz facebook

    02/21/2018 @ 1:33 pm

    La rubrique Vidรฉos est mise ร  jour en temps rรฉel. https://sociabuzz.tumblr.com/

  • Thomas Patterson Jr

    02/20/2018 @ 2:27 pm

    Strength – 65 lbs
    WOD – 12:44 Rx

  • Joel Carpenter

    02/20/2018 @ 2:44 am

    85

    9:21 (55#, 15 reps)

  • Jason Barrow

    02/20/2018 @ 1:58 am

    EMOM: 95#
    WOD: 7:52 Rx

    Wouldn’t be a Monday 7PM without 20 mins of arguing with Mooch about what the correct strategy for the wod is. Never do what I’m told.

    • Mooch

      02/20/2018 @ 3:12 am

      Great job Barrow PRing that 95# snatch for the EMOM. Crushed it.

      • Jason Barrow

        02/20/2018 @ 11:34 am

        Thanks man. When D throws my snatch PR up on the Spotlight white board I’ll have to ask her to include you too for coaching me through it.

        • Mooch

          02/20/2018 @ 1:33 pm

          Nope, all you. Your beard made it happen. Now on to gymnastics.

  • Trevor

    02/20/2018 @ 1:29 am

    125

    11:32 Rx

  • Ben

    02/19/2018 @ 7:52 pm

    EMOM: 115-135; 135-155; 155-175
    WOD: 7:43 Rx
    Extra: Bike – 22/18; Ski: 18/16; Run: 17/15

  • Kurt

    02/19/2018 @ 6:24 pm

    Strength: 125-155
    WOD: 11:04 Rx

  • Sean Flannery

    02/19/2018 @ 1:44 pm

    Strength: done @ 135-145;145-155;155-165
    WOD: 8:24 Rx
    Extra: 24/20 Bike; 23/20 Row; 18/17 Treadmill

Comments are closed.

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