Southie Showdown Day 2

Floaters

Weightlifting
Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat

Wod credit Invictus

Gymnastics
20-16-12-8-4 Alternating Pistols
10-8-6-4-2 Muscle ups
5-4-3-2-1 Strict Deficit HSPU, 12/8″

-Scale by cutting down reps
-Regional= ½ MUPs
-Open=2-2-1-1-1 MUPs

Wod credit Comp Train

Conditioning
2 Rounds
Row 500m
15 Burpee Box Jumps (full stand)
Rest 2 minutes
Run 400m
15 Burpee Box Jumps (full stand)
Rest 2 minutes

Gambee

12/29/2011 @ 2:08 pm

DL:415 x 2
WOD: 7:51Rx
Nicole D

12/29/2011 @ 2:34 am

Woohoo! PR city for this chick in the 7:30 class! Not only did I PR my deadlift @ 230×2 but I did my very FIRST Rx WOD tonight!!!
JeffSully

12/29/2011 @ 2:21 am

Got smoked on this wod

Deadlift- 240 (Pretty excited cus last time I did deadlifts I was at 195lbs)

Time: 18:40RX
Gill

12/28/2011 @ 7:24 pm

Deadlift: 205 (I’m at a plateau!)
WOD: 10:00 rx
Alec

12/28/2011 @ 6:32 pm

Joe is now posting as Joseph!

For anyone interested on diet commentary, this is a great post from Denise Minger on the Ancel Keys and the 7 Country Study:
http://rawfoodsos.com/2011/12/22/the-truth-about-ancel-keys-weve-all-got-it-wrong/

Denise is the young lady who destroyed the China Study earlier this year:
http://rawfoodsos.com/the-china-study/
- Joe
  
  12/28/2011 @ 9:11 pm
  
  That was a momentary invocation of formality. Casual Joe Shamon is back, rest assured.
  
  Alec, I’m intimidated by those articles.
Joseph Shamon

12/28/2011 @ 2:08 pm

Deadlift: 345×2
WOD: 13:29 Rx

Nothing says 2012 like a hollow rock challenge.
Edith

12/28/2011 @ 2:23 am

luces espectacular!!!! miss you!!! Cukis!!

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