WODs 10.9.17 - 10.13.17 - Next Intro Starts 10.24.17

Our next intro class will begin on October 24th. Please refer people to this link for more info and to register. This is a great place for anyone to start their fitness journey! 

Battle of the ages will be at J19 on October 28th. The gym will be closed that day. We still have a few slots available for judges and volunteers. Sign up to help out here

Monday

1. Front Squat
6 Sets of 2:
Sets 1 & 2 – 78%
Sets 3 & 4 – 83%
Sets 5 & 6 – 88%

Then:

For time:
50 wall-ball shots - Synchronized with both athletes in the bottom at the same time. 
30 cleans, 135/95 lb. - Split anyway
50 wall-ball shots
20 cleans, 185/135 lb.
50 wall-ball shots
10 cleans, 225/155 lb.

Men use 20-lb. ball to 10-ft. target
Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.

Tuesday

1. Conditioning
AMRAP 15:
15 Toes to Bar
12 Dumbbell or KB Reverse Lunges (50/35) - Single dumbbell for both movements. 
9 Dumbbell or KB Clean and Jerks (50/35)

Wednesday

Deadlift up to heavy touch and go.

5-4-3-2-1

Then

10 Minute AMRAP

3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

Thursday

"Jackie"

1000 Meter Row

50 Thrusters 35/45 - Do not drop empty bars

30 Pull ups

Rest 5 mins

500 M Row

25 Thrusters 35/45

15 Pull ups. 

Track time for first round of Jackie. 

Friday

40-30-20-10

Sit ups

Push ups

Double Unders

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