WODs 12.11.17 - 12.15.17 - Grinch Games Registration Closes Monday

Can't wait to get together next Saturday for Grinch Games.  Grinch Games is an annual event for the J19 community and special guests.  If you are part of our classes then you are ready for Grinch Games.  Register by following this link

Monday

1. Conditioning
Teams of 3
AMRAP 20:
7 Alternating Dumbbell Snatches (70/53)
10/7 Calorie Row
7 Burpees over Barbell

2. Deadlift
3 Sets of 20:
Unbroken Deadlifts RX (225/155) Scaled 175/95

Rest as little as needed between rounds

Tuesday

1. Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest

Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%

Rest 1:30 (7:30-9:00)

On the Minute x 5 – 1 Heavy Squat Clean

2. Conditioning
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx – (95/65) Scaled (75/45)

Wednesday 

1. Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold

2. 100 Burpees 

3. Romwod

Thursday 

1. Conditioning
3 Rounds:
10 Back Squats (185/135)
20 Pull-Ups
50 Double Unders

Friday

1. Conditioning
8 Rounds, On the 3:00
21/15 Calorie Row
100 Meter Sandbag Sprint (70/50/35)

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