WOD and Schedule 11.24.14 - 11.28.14 - Happy Thanksgiving Week

To keep things relaxing for our member athletes this entry has the schedule and Wod's for the entire week. The schedule is also updated on the website. 

We hope that everyone has a great holiday season.  We are so thankful for each of the relationships that are cultivated at J19.  We are grateful that you would trust us with an important part of your life.  Happy holiday's to everyone! God bless!  K and S

Schedule

Monday, Tuesday regular hours. 

Wednesday 9:30AM  and 4:30 PM (6 AM intro class as scheduled) 

Thursday - Closed

Friday 11:30 AM 

WOD 11.24 - Monday

STRENGTH:

12 minutes to find a 1 RM Hang Squat Clean

CONDITIONING:

AMRAP 6 min

Min 1:
6 unbroken Hang Squat Cleans + 1 unbroken Jerk
Min 2:
5 unbroken Hang Squat Cleans + 2 unbroken Jerks
Min 3:
4 unbroken Hang Squat Cleans + 3 unbroken Jerks
Min 4:
3 unbroken Hang Squat Cleans + 4 unbroken Jerks
Min 5:
2 unbroken Hang Squat Cleans + 5 unbroken Jerks
Min 6:
1 Hang Squat Clean + 6 unbroken Jerks,

Loads:

Male’s with a 200#+ 1RM Hang Squat Clean use 65% for AMRAP
Females with a 115#+ 1RM Hang Squat Clean use 65% for AMRAP
If under those 1RM weights listed above use 75% of your 1 RM Hang Squat Clean from today’s strength work for the AMRAP

*Push or Split Jerk is acceptable

WOD 11.25 - Tuesday

Rx:
10min AMRAP
80 Double Unders
40 Wallballs 20/14#
20 T2B
10 Hang Clean 135/95#
5 Muscle-Ups
10 Hang Clean 135/95#
20 Toes-2-Bar
40 Wallballs 20/14#
80 Double Unders

-repeating descending ladder if complete-

Scaled:
10min AMRAP
120 Single Unders
40 Wallballs 14/8#
20 Hanging Knee Tucks
10 Hang Clean 95/55#
5 Ring Rows + 5 Box Dips
10 Hang Clean 95/55#
20 Hanging Knee Tucks
40 Wallballs 14/8#
120 Single Unders

-repeating descending ladder if complete-

WOD 11.26 - Wednesday 9:30 AM 4:30 PM only  - Will be a team WOD 

WOD 11.27 - Eat and enjoy your families to the fullest.  Gym Closed.

Friday 11.28 11:30 AM only

Grinch Games 2014 Event #2 - Teams of 4 will have 8 minutes to get a collective 1 RM Power Clean immediately at 8 mins 3 minutes max burpees as a team. Power Clean has only one bar. All team members can work at the same time on burpees. There will be an object set above the team that will be touch on each consecutive burpee.  The score is total power clean and every burpee is one point. 

REGISTER FOR GRINCH GAMES