WOD: 6 Mar 13

Skill Review: Double Unders

                    Kettlebell Swings


3 Rounds:

1 Min per exercise, rest 1 min after each exercise

Double Unders

Air Squats

Kettlebell Swings (1.5/1pood)


Count total Reps for score.  Coach Eric scored an insane 580 last week!


Hip Flexor Band mobility stretch (pick 1)

WOD: 5 Mar 13 – Tank Top Tuesday

GHD Sit-ups & Back Extentions are key to prepare for max effort lifts.   Warming the core prepares the body for stability in the lift!

New Skill: Back Squat

Watch THIS video.   If you haven’t spent some time looking at mobilitywod.com, you are wrong.   This particular video highlights tissue allignment in the back while squating…essential for force transfer. Watch the whole vid, but if pressed for time skip to 2:15.


Max Back Squat


90% of your 1RM (one-rep max)


GHD Hip Extentions 30-50

Congrats to “Cunni”


Our afternoon WODsters probably know him a little better as Coach Chris.   When you get a chance, give this Southie repping Army Captain a pat on the back. His team got 1st place in the First Responders Challenge on Saturday. Check out his team here and if your intested in the knarly competition, take a look here.   Glad this dudes on our side.