Southie Showdown WOD “Slay”

Dec 18th, 2020

Category: Uncategorized

Southie Showdown WOD “Slay”

Dan

Please see SugarWOD for At Home modification

Warm-up
40s on 10s off

2 Rounds

-Suitcase Deadlift RIght
-Front Rack Weighted Step Up Reverse Lunge Right
-Db High Hang High Pull Right*
-Suitcase Deadlift Left
-Front Rack Step Up Reverse Lunge Left
-DB High Hang High Pull Left

*2nd Round DB High Hang Muscle Snatch

Then

10 Wall Ball Buy In
2 Rounds
3 Burpee Box Jumps
6 Alt DB Snatch

ADV – Power Snatch OHS 1st round, Squat Snatch the 2nd Round

Mobility
Rolling
-Quads
-Lats

Strength
E2MOM10
3 Power Snatches

Southie Showdown WOD “Slay”
50 Wall Balls 20|14

-Then-

2 Rounds:
15 Burpee Box Jumps 24|20
20 Alternating Single Arm Dumbbell Snatches 50|35

Level 2- 40|25
Level 1- 30|15

“Slay” Advanced Version
50 Wall Balls 30|20

-Then-

15 Burpee Box Jumps (24″, 20″)
20 Alternating Single Arm Dumbbell Squat Snatches 50| 35
15 Burpee Box Jumps
20 Alternating Single Arm Dumbbell Snatches

Extra Work 
3×10
Single Arm Arnold Press
Bulgarian Split Squat