WODs 6.27.16 - 7.1.16 - Urban Purpose Challenge

August 27th marks the day of the 2nd annual Urban Purpose Challenge. Urban Purpose is a local outreach/ministry that focuses on spreading the gospel and helping the less fortunate in the city of Birmingham. Mark Jenkins, one of our members at CFJ19 is on staff at UP.  The purpose of the challenge is to raise money for the ministry.  Last year was a great time!  I have a mixed team put together. Jordan Robbins , Jordan Cheatham and Leah Walters will be joining me on the quest for the podium. This year there will be a scaled and a mixed division so everyone can participate. If you are interested but need help finding a team let us know. Follow this link to the FB event page for more info  

Event Link- https://www.facebook.com/events/228208467570579/ 

Monday

Back Squat

4x4x80% 4RM BS

Then

Running

1 Mile

Rest 3 min

800m

Rest 2 min

400m

Tuesday

Teams of 3

Prior to 4x15-20 DB Alt Bicep Girls

25 Min AMRAP

100 Burpees-One person must hold deadlift while Burpees are performed

100 Air Squats-One person must hold on pullup bar while Air Squats are performed

100 Push Ups-One person must hold Front Rack with Bar while Sit Ups are performed

100 Cal Row-One person must hold plank while Rowing is performed

Bar weight

Men teams-185

Women Teams-125

Co Ed- 155

You may help teammate to pick up weight but only one person on bar at a time

One person works, one person holds,one person rests

Wednesday

Core & Mobility

4x15 Windshield Wipers or best effort-hanging from bar rotate feet side to side and control core

Scale for above: Twisting or Side Knee Raise

Between each set 4x30 Russian Twist 35/25

Then

20 min

ROMWOD

Thursday

Front Squat

4x4x80% of 4RM

Then

100 DU

30 FS 135/95

100 DU

20 OHS 135/95

100 DU

10 Squat Snatch 135/95

Friday

EMOM for 7 min 3 Cleans (power preferred)

TNG as long as possible

Then NATE

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Muscle Ups for our purpose may be bar or ring