WODs 3.12.18 - 3.16.18 - Urban Purpose Meal March 25th

Every year The Open season breaths so much life into the gym! It brings so much excitement and comradery and there's alway lot's of first for our athletes. Congratulations to all the competitors and a sincere thank you to everyone for judging and cheering these athletes on. 

We are placing an order for truckers hats. Click this link if you would like to see what they look like and order.

March 25th we're getting together with Urban Purpose to to feed the homeless and less fortunate. We are taking donations to pay for the meal. We will meet at Shades Mountain Baptist church at 2:30 PM and head downtown. All families are welcome. For more info contact Quincy Marlin 205-789-8790 or Mark Jenkins 205-987-2870. 

Monday

Work up to a heavy 3 Deadlift

Then

21-15-9

Deadlift 275/165

Box Jumps 24/20

Intermediate

Work up to a heavy 3 Deadlift

Then

21-15-9

Deadlift 185/125

Box Jumps 24/20

Beginner

Work up to a heavy 3 Deadlift

Then

21-15-9

Deadlift 135/95

Box step ups 24/20

Tuesday

Five 3-minute rounds of:
10 front squats
10 Pull Ups
Row for max calories
Rest 3 minutes between rounds.

Men: 185-lb. 
Women: 125-lb. 

Intermediate

Five 3-minute rounds of:
10 front squats
10 Pull Ups
Row for max calories
Rest 3 minutes between rounds.

Men: 135-lb. 
Women: 80-lb. 

Beginner

Five 3-minute rounds of:
10 front squats
10 Ring Rows
Row for max calories
Rest 3 minutes between rounds.

Men: 75-lb. 
Women: 45-lb. 

Wednesday

Work up to a heavy split Jerk from the rack

Then 

10 Minute AMRAP

7 HSPU

5 Burpees

2 Pistols (alternating)

Intermediate

Work up to a heavy split Jerk from the rack

10 Minute AMRAP

7 HSPU 

5 Burpees

2 Pistols (alternating)

Beginner

Work up to a heavy split Jerk from the rack

10 Minute AMRAP

7 Push Press 

5 Burpees

2 weighted step ups

Thursday

20 Mins - Bike, Row or Ski

Every 2 mins complete 20 Sit ups

Friday 18.4

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