Tj’s Gym WOD for Tues. Feb 19th

feb 19

Mobility Mayhem

What if you had a goal?  One that was written down for you to see everyday?  What if you showed it to ten people?  Just asked them to look at it.  What if you watched their reaction?  What if you didn’t say anything after showing it to them?   What reactions would you get?  Critical? Supportive? Disinterest? Phony? Respect?  What if by their reaction these folks became your team?  Maybe 5 or 6 of them.  People who would be tough on you but still helpful.  Folks who would demand results from you but make sure you stick with the plan to reach the goal .  How awesome would that be.   And why aren’t you doing this?

WOD 

All Levels
A1.Hang Power Clean; 3-3-2-2-1; rest 90sec
A2. HS Hold/HSPU; choose effort that is hard for 45-60sec; rest 90sec

EMOM x 10
Odd – 10 KBS
Even – 8 Burpees

EMOM x 10
Odd – 8 Hang Power Clean
Even – 8-10 Push Up

Wrench
A1. 2 Hang Power Clean + 2 Hang Squat Clean + Squat Clean; rest 90sec, 4 sets
A2. AMRAP HSPU (kipping); rest 90sec

EMOM x 10
Odd – 12 KBS (70/53)
Even – 10 Burpees

EMOM x 10
Odd – 8 Hang Power Clean (115/75)
Even – 6-10 Ring Dips

Foundations
A. Hang Power Snatch; Skill Introduction
B. Hang Power Clean Skill Introduction

4 Rounds
6 Hang Power Snatch
8 Wall Balls
12 Cals Airdyne
40 Jump Rope
5 Burpees
rest 2mins
1min – Rest

Out of Town WOD

4 Rounds
6 Pullups
8 Alt Pistols
3 Flights of Stairs Sprint up and down
40 Double Unders
5 Burpees
rest 2mins

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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