WODs 8.8.16 - 8.12.16

J19 Bootcamp Class starts August 15th at 11:45 AM - Register and more info at this link.  We are working out the details for a new bootcamp at 205 in Jasper.

Barbell Club - Tuesday and Thursday at J19.  Must register in advance here.  Click to register.

Monday

20 min AMRAP

10 Alt DB Squat Snatch AHAP

15 C2B

20 DU

Tuesday

7 rounds for time

7 HSPU or barbell push presses AHAP

14 Pistols or High box step up - Use one leg as much as possible

21 Burpees

Wednesday

Core

4 circuits not for time but for quality, rest 1 min after each

Do not move fast but move consistently from movement to movement

15 DB bicep curl

15 Tricep Extension

15 Crunches

15 Reverse Crunches

15 Barbell Curls

30 Bicycle Crunches

30 Scissor Kicks

Then

Romwod

Thursday

Throwback wod from 7-24-2013

For time:

205/115 FS 20 reps

30 Box Jumps 30/24

40 KB Swings 53/35

50 Wall Balls 20/14

Friday

Run 800m

40 DL 165/115

Run 600m

30 DL 205/135

Run 400m

20 DL 235/155

Run 200m

10 DL 285/185

30 min cap