TJ’s Gym WOD for Sat. Nov. 26th

Crista is yet another referral from the Winship’s.  She’s been in the program for a couple of months now but she’s been dodging my classes so it took me awhile to get a picture of her.  She recently lost 50 el bee’s.  That’s good stuff.



Overhead Press 5×5


3 Snatch Deadlifts

3 Power Snatches

3 Snatch Balances

Run 200m

5 Hang Power Clean

5 Front Squats

5 Jerks

Run 200m

4 Rds

Use the heaviest weight you can with perfect form.  If you have faults in your squats or your other movements use a PVC and double the reps to make sure you are creating great movement patterns.  Not worth doing these moves badly to “get a good workout in.”

Out of Town WOD

10 Pushups

100m Sprint

15 Burpees

200m Run

20 Situps

400m Run

25 Squats

80o m Run


Mobility WOD


About tjsgym

Owner of TJ's Gym
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