We know it seems like a long ways away, but the 2016 Southie Showdown will be here before you know it! This is an amazing event for our community and we’d love for everyone to be involved. We’ll be looking for competitors, judges, volunteers, etc. Mark your calendars, save the date, and get ready for the Showdown! More details to follow.
Skill
Levers – Click For Demo
WOD
800m Run
3 Rounds
3 Power Snatches (135, 95)
6 Box Jumps (27,24)
9 Toes to Bar
600m Run
2 Rounds
3 Power Snatches (155, 105)
6 Box Jumps
9 Toes to Bar
400m Run
1 Round
3 Power Snatches (175, 120)
6 Box Jumps
9 Toes to Bar
Level 3 – 117/75, 135/95, 155/105
Level 2 – 95,65/115,75/135,85
Level 1 – 75,45/95,65/115,75 OR 75, 45 non-ascending
*Coaches Tip: If you want to try a heavier set of weights for today’s workout, but 3 reps per round is too many, keep the weight the same but do 1 power snatch per round. This will give you practice moving heavier weight while fatigued.
Conditioning Class: WOD
3 Rounds
1 minute max calories on Ski Erg
Rest :30
1 minute max calories on Assault Bike
Rest :30
1 minute max calories on Double Unders
Rest :30
1 minute max Burpees
Rest :30
Conditioning Class: Core
2 Rounds With a barbell:
10 Barbell Roll Outs
10 Windshield Wipers
1 minute Plank Hold
Rest as needed between rounds