TJ’s Gym WOD for Thurs. Nov 15th

I love that show The Walking Dead.  Don’t know why I thought of that just now.

Open Gym is from 10:30-12pm tomorrow in SR not the normal noon to 1:15 due to the staff meeting.

If I could only have the hours back that I spent listening to nutritional “experts” from 1990-2005.  LiftBigEatBig.com

WOD

All Levels
A1. Strict Pull Ups; 6-8reps; rest 60sec; 5 sets
A2. Strict Dips; 6-8reps; rest 90sec; 5 sets

B. In Teams of Two; Row/Airdyne 12mins
*alternate every 30sec
*record Calories

C. Plank on Rings/Floor; Accumulate 5mins with partner; 1 person holds plank while other person holds bottom of squat. Must get 5mins totol of Plank

Foundations
A1. Strict Pull Ups; 6-8reps; rest 60sec; 5 sets
A2. Strict Dips; 6-8reps; rest 90sec; 5 sets

B. Hang Power Clean – Skill Work

C. 3 Rounds for Time
5 hang power cleans
5 front squats
5 burpees
15 AD Cals

Out of Town WOD

3 Rounds for Time
15 Box Jumps
50 squats
15 burpees
100m Sprint

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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