WODs 6.13.16 - 6.17.16 - J19 Closed Friday For BOA

Supervised child care will start June 20th from 9:15 AM - 10:15 AM. M-F  If you have friends that have always wanted to try J19 but needed someone to watch the kiddos, the time has come.  If you are interested in child care or know someone that is please follow this link and put your name on the list.

Nutrition class will begin June 25th at 10:00 AM. We will talk about food and develop a plan for the week then a trip to the grocery store.  All 205 and J19 members are welcome. If you are interested please follow this link and put your name on the list.

Monday

Find a 1 RM pause BS

Then

1x4 @65%

1x4 @75%

1x4@85%

then

5 rounds

Run 200m with sandbag

10 KB Snatch 53lbs

20 Air Squats

Tuesday

E90 sec Alt for 15 min

Set 1 DL 225/155

6,8,10,12,14 work on cycling reps faster than before

Scale weight to fit parameters

Set 2 DB or KB Bench Press 45 sec or until 10 reps

55/25 recommended weight but as heavy as 10 can be accomplished using

A tempo of 3 sec slow down, 3 sec pause at chest and explode up

Then

10 min AMRAP

1 Wall Climb,

2 K2E

2 Wall Climb ,

4 K2E….

Wednesday

Teams of 2

Row 2000m

60 Box Jump Overs 24/20

Row 1000m

40 Box Jumps Overs 30/24

Row 500m

20 Burpee Box Jump Overs 30

Thursday

Find a 1 RM pause FS

Then

1x4 @65%

1x4 @75%

1x4@85%

Then

21-15-9

OHS 115/75

Med Ball Sit ups    

Friday gym will be closed for BOA

Alone or meet with your besties from the class you attend and run a 5k post time to J19 Facebook page