Southie Showdown WOD “Slay”

Apr 16th, 2021

Category: Uncategorized

Southie Showdown WOD “Slay”

Jack

Warm-up
With Miniband and Med Ball

2 Rounds
:45 Work/:15 Rest and Rotate
-Med Ball Deathmarch
-Med Ball Burpee
-Duck Walk
-Med Ball Glute Bridge (Back Supported By Medball)

Mobility
Thoracic Rolling
Pigeon Stretch

Strength
E2MOM12
Overhead Squat- Full Pause
3 Reps

WOD
“Slay”
50 Wall Balls 20| 14

Then 2 Rounds:
15 Burpee Box Jumps 24|20
20 Alternating SA Dumbbell Snatches 50|35

Intermediate – 35| 20
Level 1- 25|15
Advanced- 1st round Squat snatches; 30|20lb MB

Extra Work
5:00 Clock
25/20 Calorie Bike
AMRAP Rope Climbs
2:00 Rest

4:00 Clock
20/15 Calorie Bike
AMRAP Rope Climbs
2:00 Rest

3:00 Clock
15/10 Calorie Bike
AMRAP Rope Climbs

ADV – Peg Board
RX+ – Leg Less

Should have 90s – 2:00 on Rope Climbs