TJ’s Gym WOD for Thurs. Dec 20th

photo 4

Tom, husband of Jessica from last nights blog. She was psyched when she saw her picture (awkward pause).  I’m sure Tom will be as well (second awkward pause).

Jessica and I will be pulling the old switcharoo.  On Friday she will be teaching the 5:15 and 6:15am classes in SR and I will be teaching the 5:45am Metabolic class.  I will not be announcing the workout on Thursday night.  You need to prove to me that this Friday class is worth keeping by showing up.  You will not be disappointed.

WOD 

All Levels
4 Sets at high effort
6 Power Cleans
6 Burpees
Aidyne 20sec @ 100%
rest 2-3mins

4 Sets at high effort
6 Push Jerks
8 KBS Hard
Row 25sec @ 100%
rest 2-3mins

Wrench

4 Sets;

6 Squat Cleans 135/95;

6 HSPU’s,

AD 20 seconds. Rest 1 minute after each set

4 sets of Same as All Levels, rest 1 minute

125/85 Push Jerk and 80/53 KBS

Foundations
A. Hang Power Clean – 5-5-5
B. Push Jerk – 3-3-3

4 Rounds
6 Hang Power Cleans
6 Push Jerks
Row 200m
rest 1min

Out of Town WOD

4 Rounds
12 Burpees
24 Situps
Run 200m
rest 1min

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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