Southie Spotlight!
It’s Spotlight Time!! Member achievements are a big deal and we love celebrating your hard work. Don’t forget your highlights get posted on Instagram each and every Friday! Scroll down to see your September Accomplishments along with our Team Series Leaderboard, which we had a great turn-out for this year! Great job everyone!
Warm-up
8 min AMRAP
12/10 Cal Row
50’ SA Overhead Lunge (switch hands at 25’)
10 Goblet Squats*
*ADV- 5 Dumbbell OHS per side
Mobility
Lat Rolling
Calf Rolling
Strength
Overhead Squat
10-8-6-4-2
(75-80-85-90-95%)
WOD
40-30-20-10
Calorie Row
Alternating DB Snatches (50,35)
Lunge with SA Lockout (split reps between arms)
Level 2- (40,25)
Level 1- (30,15), 25-20-15-10 reps
ADV- (70,50)
Coaches Note: DB Snatch – Start the db back in your stance by your heels. Think core to extremity movement, hips first, shrug then elbow high to keep it close to the body.
Also, work on switching hands on the way down. Once you are able to figure it out and use the touch and go method it is much less taxing than starting from a dead stop each time.
Extra Work
4 rounds of
AMRAP 3
10/7 musucle ups*
Cals Ski Erg
Rest 2 minutes
*Scale the muscle ups to a # you can complete in under a minute.
