Southie Showdown WOD “Send It”

L 2 R – Matt, Justin, Paul

Warm-up
15-12-9
Jumping Squats
Plank Up & Over Barbell

Mobility
Chest Lax Ball Rolling
Banded Stretch

Strength
EMOM 10
2 Push-press w/ 3 Second Controlled Negative

WOD
“Send it”
21-15-9
Clean and Jerk (115,75)
Burpee Lateral Jump

Intermediate- 75,55
ADV- 135,95
L1 – 15-12-9; 65/35

Coaches Tip
Focus on moving efficiently with the Clean and Jerks and break early and often to prevent yourself from red-lining.

Extra Work
14 Min AMRAP
200m Air Run
Max Muscle Ups

ADV – Wear a vest

Conditioning/Boot Camp (6:30AM Southie Green/4:45PM Southie Orange)
Every 5 Minutes for 30 Minutes
500m Row
10 Burpees over the Rower
X Calorie Bike
*Rest the remainder of the of the 5 Minutes, you should have no less than 45s to rest until the last few rounds if at all.

6 Comments

  • Ryan Gould

    11/13/2018 @ 2:26 pm

    PP: 95×2

    WOD: 11:06 Rx

  • Trevor

    11/13/2018 @ 3:21 am

    Pre Class DL
    6×3 (315/315/325/325/335/335)

    Presses: 95 across
    WOD; 8:38 Rx

  • Mooch

    11/12/2018 @ 1:44 pm

    You’ll still go out too hot in round 1 Coolidge; let’s be honest.

  • Sean Flannery

    11/12/2018 @ 1:33 pm

    Strength 155-195#
    WOD: 7:38 Adv
    Extra: 27 (2,4,4,4,4,4,5)

  • Crowley

    11/12/2018 @ 1:15 pm

    emom: 135-195
    wod: 6:37 rx

  • Coolidge

    11/12/2018 @ 1:19 am

    Going to try and test out this coach’s tip.

Comments are closed.

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