TJ’s Gym WOD for Wed. March 6th

IMG_2860Down Which Path Does the Treasure Lie?

This looks a little tricky, Hombre.  It’s going to take some planning, and it’s going to require you making some decisions that are not going to pay off right away.  Looks risky from where you’re standing right now, and there are no promises that once you’ve committed to moving down this path you won’t regret the decision you’ve made.  You see, this path isn’t paved.  Doesn’t look like anyone has committed to this path in a long time.  There isn’t anyone around who can guide you as to how exactly you take this on.  Sure, you can call for help.  Don’t be an idiot.  Asking for help is what the smartest folks in the world do.  Having opinions from a group you can trust will make this journey a little richer.  There is only one problem.  They can’t make it for you.  At some point you’re on your own, and you’ve got two choices.  You can move forward or you can turn back.

IMG_2861

When you look back you’ll see a path you know.  It’s well worn and it has a familiar feel to it.  There isn’t much risk down that way.  It’s comfortable.  Lots of folks have made this journey already.   They’ve got all kinds of opinions and comments as to how they’ve done it and why they did it and how they’d do it again the same way.  Yes sir, no risk here at all, smooth sailing.  Shoot, this is the path CAME FROM.

But when you look down that well worn path, does it speak to you like the bridge few have crossed?  Does your heart swell?  Does your gut slip?  Does it make you feel…something else?  Something more?

Now you’re back to where you started and you’ve got a decision to make and nobody can make it but you.  Down which path does the treasure lie?  That, my friend, is a decision only you can make.

WOD

All Levels
A. Power Clean; 3-2-1-3-2-1; rest 2mins

On the Minute x 8mins
3 Power Cleans @ 60% of best single today
5-10 push ups (ring, floor, clap, you choose)

On the Minute x 8
5 Hand Release Burpees
5 Vertical Jumps (as high as possible – touch target if you need a goal)

Finisher
Accumulate 3 mins in Superman hold

Wrench
A. Power Clean; 3-2-1-3-2-1; rest 2mins

On the Minute x 8mins
5 Power Cleans @ 70% of best single today

On the Minute x 8
3 Power Cleans @ 80% of best single today

On the Minute x 8
1 Power Clean @ 90% of best single today

Foundations
A. Hang Power Snatch + OHS; both movements back to back; focus on skill

4 Rounds for Time
4 (HPS + OHS)
8 Push Ups
12 Calories Airdyne
16 Sit Ups

Metabolic

Max L sit Hold- 3 attempts

Max Chin Over Bar hold- 2 attempts

Max Ring Hold- 1 attempt

then:

DB Power Clean

AirDyne Calories

Toes To Bar

10m Sprints

3 reps or Calories for all.  Increase by 3 reps or calories each round.  How many rounds in 20 minutes.

Out of Town WOD

4 Rounds for Time
4 Handstand Pushups
8 Burpees
12 Box Jumps
16 Sit Ups

Mobility WOD

Advertisements

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s