TJ’s Gym WOD for Fri. Dec 14th

dec14

Bradley is ready to get his jump on.  Or he’s really good at faking it.

WOD

All Levels
Run/Bike/Row
2mins @ 85%
30sec @ 50%
5 Sets

5 Sets for load/quality
B1. Front Squat 10 Reps; rest 30sec
B2. Strict K2E; 6-10 Reps; rest 30sec
B3. Bear Crawl 20m; rest 90sec

Foundations
4 Sets
B1. Front Squat 10 Reps; rest 30sec
B2. Anchored Sit Ups; 15 Reps; rest 30sec
B3. Bear Crawl 20m; rest 60sec

Metabolic

For time: Filthy Fifty
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds barbell
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Out of Town WOD

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Situps

Walking Lunge, 50 steps

50 Knees to elbows
50 Pushups
50 Supermen
50 Jumping Squats
50 Burpees
50 Double unders

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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