WODs 9.5.16 - 9.9.16 - Monday 9:30 AM Only - Come one come all!!

Additional Bootcamp classes coming soon.  5:00 AM and 9:00 AM Click here to get registration info.

Battle of The Ages Competition is coming back to Birmingham at J19 on October 15th. There are several teams competing from J19 and expecting at least one from 205.  If you would like to volunteer to judge or just help with the comp we could use some help. Get a free Tshirt and have a ton of fun with the community. Click here to sign up

Next intro course starts this Tuesday.  If you know people that would like being part of our community this is the best place to start.  Click here for more info.

Monday-Labor Day

Teams of 3 or 4 - Must go in order from start and scaling options discussed with coach prior to start.

100 Kb Swings 53/35- 1 person must be hanging from pullup bar

100 Box Jump Overs 24/20 -one person holds KB OH 53/35

100 T2B- 1 person in HS Hold

100 DL 165/125- 1 person must be holding KB in a squat

100 Cal Row- 1 person holds plank hold

Reps split between athletes however they see fit.

Tuesday

8x4 at 72% of 1 RM Clean

Set performed every 1:30 sec

Squat Clean preferred on all sets

Set 1-1 Clean + 3 FS

Set2- 1 Clean+3 FS

Set 3- 2 Clean+ 2 FS

Set 4- 2+2

Set 5-3+1

Set 6- 3 +1

Set 7- 4 Cleans

Set 8- 4 Cleans

Then

For time

20 HC 95/65

20 PP 95/65

20 FS 95/65

20 Thrusters 95/65

20 Hang Squat Clean 95/65

EMOM 4 Burpees over the Bar - Do not drop bar from overhead

20 min time cap

Wednesday

V02 Max

3 sets 400m row at comfortable pace-5 to 10 sec pace above PR 1000m

200m row recovery pace-whatever feels easy

200m sprint-less than or equal to 1000m PR pace

Rest 2 min

Then Romwod

Thursday

8x4 at 72% of 1 RM Snatch

Set performed every 1:30 sec

Squat Snatch preferred on all sets

Set 1-1 Snatch +3 OHS

Set2- 1 Snatch +3 OHS

Set 3- 2 Snatch + 2 OHS

Set 4- 2 Snatch + 2 OHS

Set 5-3+1

Set 6- 3 +1

Set 7- 4 Snatch

Set 8- 4 Snatch

Then

3 rounds for time

50 DU

100m Sprint around building

20 Back Rack Lunges 115/85

Rest 1 min

Friday

4x5 Strict or push press from a Jerk Split

Lift bar into front rack

Split feet into Jerk landing position

Press or dip and press for 5 reps maintaining split

Increase over 4 sets of 5

Then

For time

30 Stone to Shoulder- May use slam ball or sandbag too (AHAP)

30 C2B Pullups

30 STO 155/95

18 min time cap