WODs 11.13.17 - 11.17.17 - Register for Grinch Games - December 16th.

The 6th annual Grinch Games will be at J19 on December 16th.  This is a half day event for members and invited guests only.  This is not an intense competition but a time for us to come together as a community , have some fun and celebrate Christmas. Teams of four will be compiled by Kelly O. in an effort to make the day as even as possible. This is great for beginners and first timers.  Register by following this link. All athletes will receive an awesome long sleeve T shirt. 

We need your help to continue to grow the gym! There is no better way to do it than referrals from our members. Please invite your friends to come in and see what it's all about. Thanks in advance! 

Monday

1. Back Squat
5 Sets of 3 @ 85% - EMOM

2. Conditioning - Depending on the class size start athletes at different stations to accommodate for equipment.                                                                                                                                         
8 Rounds
:20 Seconds Back Squats (45/35)
:10 Seconds Rest
:20 Seconds Double Unders
:10 Seconds Rest

Rest 3:00

8 Rounds
:20 Seconds Dumbbell Snatches (50/35)
:10 Seconds Rest
:20 Seconds Calorie Row
:10 Seconds Rest

Tuesday

5 Rounds - 20 Min Cap

200 Meter Farmer Carry - AHAP

10 Pull Ups

10 Burpees

Wednesday 

1. Conditioning
AMRAP 4:
27/23 Calorie Row
21 Power Cleans (135/95)
15 Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/23 Calorie Row
21 Power Cleans (115/80)
15 Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/23 Calorie Row
21 Power Cleans (95/65)
15 Box Jump Overs (24/20)

*Extra outside of class

2. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups or pull ups or ring rows. 

Thursday

1. Deadlift - Build to a heavy set of 2 over 6 rounds EMOM

2. 5 Rounds 

10 DL 225/155

10 Tire Flips

20 Meter HSW or 10 kick ups or attempts

Friday 

1. Power Snatch - Do not drop bar from overhead
On the Minute x 10
2 Repetitions

2. Conditioning
4 Rounds:
15 Power Snatches (75/55) - Do not drop bar from overhead - 5 burpee penalty
30 Double Unders
200 Meter Run

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