Southie Showdown WOD “Wally”

Jul 31st, 2020

Category: Uncategorized

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
“WALLY”
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- ½ Double Unders
Level 1- 2x singles
ADV – 30|20lb Ball, Double Unders x2

Outdoor WOD
“WALLY”
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- ½ Double Unders
Level 1- 2x singles
ADV – 65/45, Double Unders x2

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