Southie Skills Lab Tuesday Nights @ 7pm!
Southie Skills will be starting REPEATS this week! We have gotten pretty gymnasty these last few weeks, and now it is time to start back over and work our way through again. As a reminder: each week holds a different skill, giving you the chance to work on some weaknesses, and perfect those hard-to-get movements! Examples of some of the movements are kipping and butterfly pull-ups, double-unders, handstand walking, and toes to bar! We’ll let you know each week what skill will be worked on, so you can pick and choose which ones to come to. These classes are an hour long, giving a good amount of time to work on the skill, and finishing with a workout at the end to put these new-found skills to use! All ability levels welcome. This class is free for all members and does not count toward your weekly class total. This week we will be working on the bar muscle-up and chest-to-bar pull-ups!
Warm-up
Partner up and complete 1 round of the WOD with a partner. Only one partner works at a time.
*Sub strict pull ups or kip swings in place of the Chest to Bar Pull Ups
WOD
“Hope”
Three rounds of:
Burpees
Power Snatches (75,55)
Box jumps (24,20)
Thrusters (75,55)
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Scaled – (55/35)
Comments/Scores from 7/12/2016 http://crossfitsouthi.wpengine.com/tuesday-712-cfs/
Comments/Scores from 7/16/2015 http://crossfitsouthi.wpengine.com/benchmark-hope-2/
Comments/Scores from 9/11/2014 http://crossfitsouthi.wpengine.com/benchmark-hope/
Skills Class @ 7pm
Bar Muscle Ups & Chest 2 Bars