TJ’s Gym WOD for Thurs. Nov 29th

 

Great to have Julie back in the mix.  New haircut, new emergency contact.  It’s a whole new deal.

This is a cool thing that Heidi G brought to my attention that I have been implementing in my warmups.  Doink around this site and watch some of the videos.  I think I’m buying what he’s selling.

WOD

 

All Levels
A1. Paused 1 1/4 standing press; 6-8 reps x 4 sets; rest 90 sec
*Press to forehead, pause .5 sec, lower to shoulder, pause .5 sec, press overhead, pause 1 sec, lower to shoulder = 1 rep
A2. Parallel Grip Bent Over DB Rowing @ 2010; 12-20 x 4; rest 90 sec
tight low back arch, palms face one another, if low back gets out of position must go down in weight

For Time
50 push ups
100 Double Unders
20 knees to elbows
35 push ups
75 Double Unders
15 knees to elbows
20 push ups
50 Double Unders
10 knees to elbows

Foundations
A1. Press; 6-8 reps x 4 sets; rest 90 sec
A2. Strict Pull Ups; 6-8 reps x 4 sets; rest 90sec

For Time
30 Box Jumps (step down)
100 jump Ropes
20 KB SDHP
20 Box Jumps (step Down)
75 Jump Ropes
15 KB SDHP
10 Box Jumps (step down)
50 Jump Ropes
10 KB SDHP

Out of Town WOD

For Time
50 push ups
100 Double Unders
20 knees to elbows
35 push ups
75 Double Unders
15 knees to elbows
20 push ups
50 Double Unders
10 knees to elbows

 

 

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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