Friday Night Lights

Mar 26th, 2014

Category: Competitor

Friday Night Lights

Manny - Pull Ups for Days

Manny – Pull Ups for Days

Friday Night Lights, THIS Friday, March 28, 5-7pm
Can you believe we’re already in the final week of the 2014 Open? You’ve all done some great things over the past four weeks, and we’re hoping you’ll join us on THIS Friday night to help close out the Open with a bang. We’ll be running heats of Open WOD 14.5 on Friday Night in Southie Green from 5-7pm to create more of a competition-style atmosphere, and then we’ll close out the night with some celebratory beers and ciders. We’re encouraging everyone to join us – either as a participant, or as a spectator providing some support for the athletes.

As Burnt Toasties, this is an excellent opportunity for you to push yourself a little harder against your fellow competitors. It’s also a great opportunity to show the rest of our community how hard you’ve been working. We’d like to fill the final few heats with all of our competitors to get you guys going head to head and put on a show for all of our spectators! We hope you can join us! Important details below…

Recap of Details
When: Friday, March 28th, 5-7pm
Where: Southie Green
Who: Everyone! Participate in the workout, or just come by to cheer on your fellow competitors!
How: Sign up HERE to secure a spot

Warm-up
20 Step-ups
20 Plank-ups with feet on the box
20 side step up and overs
20 Push-ups with toes on the box
10 Burpee box jumps
– Give your shoulders some loving before moving on to the pressing

Strength
1. Push-Press
2-2-2-2
2. Push-Jerk
1-1-1-1

WOD 1
30 Pull-ups
40 Box Jumps (30,24)
50 Alternating Pistols
40 Box Jumps
30 Pull-ups

Rest 5 minutes

WOD 2
800m Run
20 Burpee Lateral Jumps over Box (24 inches guys and girls)

DISCUSSION 4 Comments

  1. Dale 03/27/2014 at 12:34 am

    Weighted strict pull up 5-5-5-5-5 50-60-70-80-90 lbs
    Wod 1: 5:43
    Wod 2: 4:50

  2. Rachel 'Goose' 03/26/2014 at 7:09 pm

    Oly work 80% snatch/c&j, 9:30 wod, handstand walk work

  3. Alec 03/26/2014 at 6:51 pm

    Manny nailing the special “nipples to bar” Dave Castro WOD.

  4. biscoe 03/26/2014 at 2:49 pm

    push press: 225#
    push jerk: 225# – shoulders felt real tired/weak this AM.. couldn’t get the bar moving up like i would’ve liked to
    wod1: 13:53

    was running late so had to bounce and didn’t have time for wod 2..
    bought a callus shaver for the first time though – holy $hit…my new favorite toy.. hands feel bomb