WODs 9.4.17 - 9.8.17 - Monday Labor Day One Workout at 9:00 AM ONLY

Need one on one nutrition assistance? Mark Jenkins (205) 937-2870 is offering personal nutrition coaching as well as personal training.  Some people require more individualized training. If you know someone that is looking for help in this area let's hook them up with Mark. 

Our next intro course at J19 starts on September 12th. This course is perfect for all levels to get started on the fitness journey. They will be with a group of beginners and learn the basic movements. Register Here

Monday (Labor Day) - 9 AM Huge Group WOD - Everyone Welcome. Invite your friends! 1 workout only!

Teams of two - three

Starting at 1 and adding a rep each round for 30 Mins. Split work any way but only one athlete works at a time except on runs. Do not add a run each time just do it once where written into the workout. 

Push Ups

Sit Ups

Squats

Muscle up or pull ups

Run 100 Meters - All partners.  

Tuesday

1. Back Squat
Work to a Heavy Single

2.Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Wednesday

1. Snatch Grip Dead Lift
(85%/5)5
3 Second Pause in Power Position

2. Conditioning
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)

Thursday

1. Conditioning
For Time:
1k Row
20 Stone over shoulder
40 GHD Sit-ups or MB Sit ups
750 Meter Row
15 Stone over shoulder
30 GHD Sit-ups or MB
500 Meter Row
10 Stone over shoulder
20 GHD Sit-ups

*extra work

2. Jerk from Rack
65%/3
70%/3
75%/3
(80%/2)2

Friday

1. Conditioning
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

Front Squat to a heavy single.

 

 

 

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