WODs 3.5.18 - 3.9.18 - New Intro Starts This Week!

We will be hosting the Urban Purpose Challenge at J19 Hoover on April 28th!  Urban Purpose is a ministry in Birmingham that targets helping the poor and the broken. Our own Mark Jenkins plays a big role with the ministry and we should all get excited to be a part of helping them do the great things that they do. The Challenge is a four person team competition with all proceeds benefitting the ministry. Find your team and go register at www.urbanpurposechallenge.com. 

This years open has been a blast so far! Congratulations to all the athletes for participating and thank you to everyone that has cheered and helped out. We have the greatest community around! 

T - shirts will be in this week! 

Monday

Warm up

2 rounds

30 Single Unders

10 Squats - 1 second pause at bottom

30 sec sampson stretch each leg

10 WB

1. Conditioning
5 Rounds:
1:00 Assault Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest

Tuesday

Warm Up

Jog 400

Then 2 rounds

5 Bar Kips

10 Russian KBs

2 Strict pull ups

Coach stretch

Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows

Men: 12-kg kettlebell
Women: 8-kg kettlebell

Wednesday

Havana

Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

Thursday

Row 5 Mins

Bike 5 Mins

50 GHDs

50 Back Extensions

RomWod

Friday

18.3

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