WODs 3.26.18 - 3.30.18

It was awesome today to get out and serve with our community. 

Important Assault Bike use info!  Please do not stand on the pedal to get on and off the bike. This over time will cause the crank shaft to bend. Please do not allow children on the bikes at any time. Once the pedals are moving it is challenging to make them stop. A child suffered a broken ankle while playing on the bike. 

The 2018 Open has been one of the best ever!  Monday is the final day! Congratulations to everyone on a great season. 

We will be kicking off the J19 Team championship in two weeks.  There will be another five weeks of qualifiers in order to form teams. The qualifier wods will be part of the daily programming. Once the qualifiers are completed teams will be formed. 1st will be paired with last. 2nd will be with second to last and so on. Then we will have five team workouts. 

This year we will have the championship at J19 Alabaster. 

Monday

Warm up - Line drills

1 Round - 10 Cal Row, 30 second plank at top and bottom of push up. 30 singles, 10 sit ups. 

Coach stretch.

Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups

Rest 3 Mins Then

Complete as many rounds as possible in 7 mins of:

30 Double Unders

15 Sit Ups

Intermediate

30 Double Unders

15 Sit Ups

Beginner

30 Single Unders

10 Sit Ups

Tuesday

Warm up - 400 Meter run, Banded Stretches (ankles, hips) 10 Oh presses each arm dumbells. 10 Hollow rocks. 

Build to a 1 rep max Back Squat

Then

5 Rounds

10 Front Rack Lunges 115/75

10 Bar Facing Burpees

Run 200 Meters

Intermediate

5 Rounds

10 Front Rack Lunges 95/65

10 Bar Facing Burpees

Run 200 Meters

Beginner

4 Rounds

10 Front Rack Lunges 45/35

5 Bar Facing Burpees

Run 200 Meters

Wednesday

Warm Up - Row 500 - Coach stretch. Practice squat cleans, S2O and pull ups.

The Lyon

5 rounds, each for time of:
165/125-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Intermediate

The Lyon

5 rounds, each for time of:
135/95-lb. squat cleans, 7 reps
135-lb. shoulder-to-overheads, 7 reps
7 burpee pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Beginner

The Lyon

4 rounds, each for time of:
75/45-lb. squat cleans, 7 reps
75-lb. shoulder-to-overheads, 7 reps
7 burpee ring rows

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Thursday

Warm up - Line Drills, Coaches Stretch

1. Conditioning
EMOM x 16
1st Minute: 14/12 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls (95/65)
3rd Minute: 8/10 Calorie Bike
4th Minute: 8 Burpee Box Jumps (24/20)

Then - Romwod

Intermediate

1. Conditioning
EMOM x 16
1st Minute: 12/10 Calorie Row
2nd Minute: 12 Sumo Deadlift High Pulls (75/45)
3rd Minute: 7/9 Calorie Bike
4th Minute: 7 Burpee Box Jumps (24/20)

Then - Romwod

Beginner

1. Conditioning
EMOM x 16
1st Minute: 10/8 Calorie Row
2nd Minute: 10 Sumo Deadlift High Pulls (45/35)
3rd Minute: 6/8 Calorie Bike
4th Minute: 6 Burpee Box Step Ups (24/20)

Then 

RomWOD

Friday

Warm Up - 2 rounds of 5 reps of each movement

4 Rounds

10 Deadlift 225/155

10 Ring Dips

10 KB Swings 70/53

10 Wall Balls

10 T2B

Intermediate

4 Rounds

10 Deadlift 185/125

10 Ring Dips or box dips

10 KB Swings 53/35

10 Wall Balls

10 K2E

Beginner

4 Rounds

10 Deadlift 135/95

10 Box Dips

10 KB Swings 35/18

10 Wall Balls

10 Sit Ups

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