TJ’S Gym WOD for Thurs. Dec 27th

dec27

How do you come in third at the TJ’s Games while traveling four or five days per week for work?  Chris Russells’ mobile training unit.  He thinks your excuse sucks.

WOD 

All Levels
A. Power Clean + Hang Power Clean (below knees) + Hang Power Clean (above knees) = 1 rep; 2-2-2-1-1-1; rest 90sec

EMOM x 20mins
Odd – 5 Power Cleans
Even – 8 Burpees
*increase weight on power cleans as you go if you feel like you want to

Wrench
A. Power Clean + Hang Power Clean (below knees) + Hang Power Clean (above knees) = 1 rep; 2-2-2-1-1-1; rest 90sec

EMOM x 20mins
Odd – 6 Power Cleans
Even – 3-6 HSPU (more advanced use plates for E-ROM)
*increase weight every 2 sets on power cleans

Foundations
A. Hang Power Clean (teaach above and below knee positions) work on sets of 3-5 at a time. Technique session

12min AMRAP
5 Hang Power Cleans
5 Push Press
50 Jump Ropes

Out of Town WOD

12min AMRAP
8 Burpees
5 Push Ups
50 Double Unders or 100 Jump Ropes

 

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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