TJ’s Gym WOD for Wed. Dec 5th

DEC5

Women throwing medicine balls.  Sweet.

WOD

All Levels
A1. Paused 1 1/4 standing press; 4-6 reps x 4 sets; rest 90 sec
A2. DB/KB Single Arm Row; 21X1; 6-8 reps; rest 90sec; 4 sets

6 Rounds for Total Time
200m Sprint
10 Box Jumps (30/24)
rest 30 sec

Foundations
A1. Standing press; 5 reps x 4 sets; rest 60 sec
A2. DB/KB Single Arm Row; 21X1; 6-8 reps; rest 60sec; 4 sets

6 Rounds for Total Time
200m Sprint
10 Box Jumps
rest 30 sec

Metabolic

Partner Airdyne to the Death:

10 min for max calories with a partner switching every 30 seconds.

then:

6 Rounds

10 DB Hang Power Clean and Jerk 45/30

20 Box Jumps

30 Mt. Climbers (2 is 1)

200m Run

Out of Town WOD

6 Rounds

10 Sprawls

20 Box Jumps

30 Mt. Climbers (2 is 1)

200m Run

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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