Southie Showdown Registration
Calling all competitors! Registration for The Southie Showdown will OPEN TODAY AT NOON and you don’t want to miss it! The Showdown typically fills up within 48HRS, so don’t sleep on this. You’ll have two days of individual competition and 5 guaranteed workouts. As well as a final for top ADV and RX athletes. Please review the competition standards below. We can’t wait for another great year with all of you!
Warm-up
7:00 AMRAP
-15/12 Calorie Bike
– 5 90/90 External Rotation
-10 Banded Double External Rotation
-10 Bandy Side Step in each direction
Strength
E2MOM14
3 Overhead Squats @75-80%
WOD
“Pour Some Sugar on Me”
With a running clock, complete the following from 0:00-7:00 minutes:
For Time
21-15-9
• Calorie Assault AirBike
• Dumbbell Snatch (50/35 lb)
Level 2- (40/25)
Level 1- (25/15)
– Rest 2 minutes from 7:00-9:00 minutes on the running clock –
For Time:
21-15-9
• Calorie Assault AirBike
• Burpees
-Complete the Burpee portion with Ski Ergs and/or Rowers
WOD Credit: CF Mayham
Extra Work
40 Toes To Bar
40 AB Mat Sit Ups
40 GHD Sit Ups
Scaled – 30 reps of each