TJ’s Gym WOD for Wed. Mar 20th

Screen Shot 2013-03-19 at 7.33.50 PMHappy Birthday to Susan Conroy.  The Queen of Novato.

You’ve got Lisa Rendic leading an intro to CrossFit class over at the Athleta store in Strawberry Village tomorrow morning at 9am.  Anyone and everyone is invited to check it out.

WOD

All Levels
A. 2 Clean Deadlifts + 2 Power Cleans; 15mins To work on this complex

B. On the Minute x 8mins
5 Hang Power Clean
5 Push Jerk

C. On the Minute x 8
8 Push Ups
10 SIt Ups

D. Finisher
50 Hollow Rocks

Wrench
A. 2 Clean Pulls + 1 Hang Power Clean + 1 Split Jerk; 15mins To work on this complex

B. On the Minute x 16
Odd – 5 TnG Power Snatch (moderate unbroken)
Even – 3-6 HSPU

C.Skill Practice After – Double Under Practice (if you have high skill in this already then perform the following flight simulator for time)
5-10-15-20-25-30-25-20-15-10-5

Foundations
A. 3 Deadlifts + 3 Hang Power Cleans
*introduce both skills and practice together with emphasis on learning full power clean

B. On the minute; 6 mins
5 Deadlifts
8 Push Ups
C. On the Minute; 6 mins
5 HPC
10 SIt Ups

D. If Time – Tabata Airdyne

Metabolic

12 minute AMRAP

10 DB Hang Power Clean

10 DB Push Jerks

10 Situps

As many Double Unders or Singles as Possible till the top of the even minute (if you finish Cleans, Jerks and Situps at 1:06 you will try to get as many double unders until 2:00)

12 minute AMRAP

10 Cals on Airdyne

10 Ball Slams

As Many Double Unders or Singles as possible till the top of the even minute.  Same as above.

Out of Town WOD

On the minute; 6mins
15 Vertical Jumps
8 Push Ups
On the Minute; 6 mins
5 Handstand Pushups
10 SIt Ups

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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