WODs 4.23.18 - 4.27.18 - Urban Purpose Challenge This Saturday At J19 Hoover

Super excited about The Urban Purpose Challenge this Saturday at J19 Hoover. There is still time to form a team. All proceeds from this event will go to the ministry. Register here. 

Almost 80 participants in The 2018 J19 Team Championships. If you need to enter your score for event 1 click here.  To see all scores entered so far for event 1 click here

Big thanks to BenchMark Drayer Physical Therapy for sponsoring this years championship! If you have physical therapy needs this is the place to go!

Monday

Warm up - Coach Stretch , Squat Prep

Back Squat 7x5 @ 80%

Then 

J19 Team Championship Event #2

For Time:

1000 Meter Row

20 Box Overs - 20" box for everyone. Unless you jump completely over the box two feet must touch on top of the box. Step overs are acceptable. 

20 Dumbbell Ground To OH 50/35 Athletes 55+ 35/20

20 Wall Balls 20/14  - Athletes 55+ 14/10

1000 Meter Row

Click here to enter scores for event 2. Click here to see scores for event 2.

Tuesday

Warm up - Coach Stretch and Barbell Warm Up. 

1. Power Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Build to heavy single, not max, for the day.

Then

AMRAP 8 Mins

3 Jerks 135/95

6 Burpees

12 Pull Ups

Intermediate

AMRAP 8 Mins

3 Jerks 115/75

6 Burpees

12 Pull Ups or Ring Rows

Beginner

AMRAP 8 Mins

3 Jerks 75/45

6 Burpees

12 Ring Rows

Wednesday

25 Min AMRAP

20 Sit Ups

20 KB Swings 53/35

20 Box Jumps 24/20

Intermediate

25 Min AMRAP

20 Sit Ups

20 KB Swings 53/35

20 Box Jumps or steps 24/20

Beginner

20 Min AMRAP

20 Sit Ups

20 KB Swings 35/26

20 Box Steps 24/20

Thursday

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target

Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders

Friday

Back Squat 10 x 3 @ 85%

Then

Recovery row, bike or ski 12 mins. 

team-championship-emblem.jpg