WODs 9.7.15 - 9.11.15

This Saturday is Para Bellum.  Para Bellum is a competition to raise money for kids with pediatric cancer.  We started Charlies Angels when Coach Brett Reeder's daughter was diagnosed with cancer to help raise money for his family.  Praise God she is cancer free and is a blessing to our CFJ19 family and many others.  The mission of Charlies Angels is to help others in need that are battling the same situation.  To register and get more info on this event go here https://www.facebook.com/wodforangels 

Labor Day 9:30 AM Class Only

P.O.W.(Prisoner of Wod) 1 person works at a time except when the prisoner is gone. 

Teams of 3

100 Pullups

200 Pushups

300 Air Squats

At 2:00 You lose 1 member- They may return after the completion of a 400m run

At the 5:00 You lose 1 member-They may return after the completion of 40 med ball or slam ball situps

At the 9:00 You lose 1 member-They may return after the completion of 40 Burpees

AT the 16:00 all members must assist moving 225/165lbs 400m,can be anyway (worm,barbell loaded,kb)

Escape from the Wod with remainder of time

Tuesday

Heavy Clean

E2MOM

2x2 @82%

2x2 @ 85%

1x1 @ 88%

1x1 @90%

1x1 @92%

1x1 95%

If you miss a single don’t increase until lift made

EMOM 10 min

Min 1 3 Clean Pulls @95%

Min 2 10 Burpees

Wednesday

4 Rounds

3:00 min

Hill Sprint up Widow Maker Hill to behind Warehouse (bring KB w you)

ME Goblet Squat 53/35

2:00 back down hill

Mobility

Banded Hip Distraction 1 min each leg

Hold Couch Stretch 1 min each leg

Hamstring Stretch Seated Straddle-2 sets Hold down the middle as far as possible 30 sec

Cobra Stretch 3 sets 30 sec

Foot on Box Glute Stretch 30sec-1 min each leg

Thursday

Heavy Snatch

E2MOM

2x2 @ 80%

2x2 @ 82%

1x1 @ 85%

1x1 @ 88%

1x1 @ 90%

1x1 @92%

If you miss a single don’t increase until lift made

then

EMOM 12 Min Gymnastic Conditioning

Min 1 20 sec L Sit Hold or Knee Tuck

Min 2 20 Sit Ups

Min 3 25 sec Hollow Bar Hold (active shoulders,pointed toes,tight core, hanging from bar)

Friday

3 rounds

500m row

30 Box Jump Overs 24/20

20 KBS 53/35

20 SDHP 53/35

10 C2B Pullups

Rest 3 min

Time is round times minus rest