TJ’s Gym WOD for Mon. Jan 21st

WOD

All Levels
A. 3 Position Power Snatch (high hang, mid thigh, knees); 2-2-1-1-1; rest 2mins

B1. 10 KBS Tough; rest 30sec; 4 sets
B2. 5 Tall Box Jumps; rest 60sec; 4 sets

For Time
10 Burpees
15 Pull Ups
15 Wall Balls
15 Knees 2 Elbow
10 Burpees
15 Knees 2 Elbow
15 Wall Balls
15 Pull Ups
10 Burpees

Wrench
A. 3 Position Power Snatch (Floor, mid thigh, high hang); 2-2-1-1-1; rest 2mins

B1. AMRAP Muscle Up (-2); rest 30sec; 4 sets
B2. 5 Tall Box Jumps; rest 90sec; 4 sets

6 Rounds For Time
5 Burpee Pull ups
10 Wall Balls (20/14 to 10″)

Foundations
A. Press; 5-5-5; rest 60sec
A2. Pull Ups Strict; 4-6; rest 60sec
B. Skill Push Press; 5-5-5; rest as needed

4 Sets for Total Time
5 Push Jerks
8 Burpees
20 Jump Ropes
200m Row
rest 90sec

Out of Town WOD

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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