TJ’s Gym WOD for Mon. Dec 17th

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I hold Jacklyn completely responsible for my inability to get off the couch today.  Because she agreed to babysit last night I was forced to revel with hundreds of incredible people and participate in immature acts of imbibery  (my word) until sometime earlier today.  If she wasn’t such an incredible 9th grader we would have words.  Best babysitter ever and no you can’t have her number.

Congratulations to Hilah and Neil.  Our newest TJ’s Gym Athletes of the Year!

WOD

All Levels
A. 2 Hang Power Snatch + 2 OHS; 4 sets; rest 90sec

B1. KB Front Rack Russian Step Ups; 8reps/leg; rest 60sec; 3 sets
B2. Dips; 4-6 reps; rest 60sec; 3 sets

4 Rounds For Time
15 Wall Balls
10 Burpees

Wrench
A. 2 Hang Power Snatch + 2 Hang Snatch; 4 sets; rest 90sec
B1. Weighted Pistols; 8reps/leg; rest 60sec; 3 sets;
B2. Ring Dips; Max Reps per set

4 rds for time: 25 Wall Balls 10 Burpees

Foundations
A. Hang Power Snatch – Intstruction and Practice
B. OHS – Instructino and practice

4 Rounds for Time
5 Hang Power Snatch
5 OHS
5 Dips
20 Walking Lunges

Metabolic
15 DB Weighted Walking Lunge Steps
15 Wall Balls
10 Burpees
15 Situps
15 DB Push Presses
8 Rds
Every Five minutes on the clock 400m Run or Row

Out of Town WOD

4 Rounds for Time
15 Burpees
15 Squats
15 Situps
20 Walking Lunges

Mobility WOD 

Screen Shot 2012-12-16 at 8.39.35 PM

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About tjsgym

Owner of TJ's Gym
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