Southie Showdown WOD “Wally”

Ash

Indoors Primarily

Warm Up
2 Rounds
:40 Work/:20 Rest
-Push-Up with Press out
-Single Leg Glute Bridge Right Leg
-Single Leg Glute Bridge Left Leg
-Body Saw

Gymnastics
EMOM10
Odd- 5 Strict Pull-ups
Even- 5 Strict Ring Dips

Outdoor Strength
EMOM10
5 Bent Over Barbell Rows
5 Negative PushUps – 5 Seconds on the way down

Strength
EMOM10
Box Squat
2 Reps

Outdoor Strength
EMOM 10
Front Box Squat
2 Reps
5 Second Negative

WOD
โ€œWALLYโ€
Ascending Ladder
10 minute AMRAP of
10 Double Unders
10 Wall Balls to a 10ft target 20|14
20 Double Unders
10 Wall Balls
30 Double Unders
10 Wall Balls…

Level 2- ยฝ Double Unders
Level 1- 2x singles
ADV – 30|20lb Ball, Double Unders x2

Outdoor WOD
โ€œWALLYโ€
Ascending Ladder
10 minute AMRAP of
10 Double Unders
10 Empty Barbell Thursters
20 Double Unders
10 Barbell Thursters
30 Double Unders
10 Barbell Thursters…

Level 2- ยฝ Double Unders
Level 1- 2x singles
ADV – 65/45, Double Unders x2

Extra Work
800M Sandbag Carry
*Everytime you break 5 Burpees

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