Southie Showdown Day 2

Nov 9th, 2014

Category: Competitor

Southie Showdown Day 2

Day 2

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

DISCUSSION 8 Comments

  1. Gambee 12/29/2011 at 2:08 pm

    DL:415 x 2
    WOD: 7:51Rx

  2. Nicole D 12/29/2011 at 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!!!

  3. JeffSully 12/29/2011 at 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

  4. Gill 12/28/2011 at 7:24 pm

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

  5. Alec 12/28/2011 at 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 at 9:11 pm

      That was a momentary invocation of formality. Casual Joe Shamon is back, rest assured.

      Alec, I’m intimidated by those articles.

  6. Joseph Shamon 12/28/2011 at 2:08 pm

    Deadlift: 345×2
    WOD: 13:29 Rx

    Nothing says 2012 like a hollow rock challenge.

  7. Edith 12/28/2011 at 2:23 am

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