We Cloned Yago! and TJ’s Gym WOD for Wed. Mar 27th

photo (3)New rig in Mill Valley and it came with another Yago. 

WOD

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

B. On the Minute x 8mins
5 Power Cleans
5 Burpees Over Bar

C. On the Minute x 8
7 KBS
10 SIt Ups

D. Finisher
90sec Side Plank/side

Wrench
A1. Power Clean; 3-3-3-3; rest 2mins
A2. Close Grip Bench Press; 5-5-5-5; rest 2mins

B. On the Minute x 16
Odd – 8 Thrusters 75/55#
Even – 1-4 Bar or Ring Muscle Ups

Foundations
A1. Deadlift – 5 reps; 4 sets
A2. Dips; 5 resp; 4 sets

For Time
Row 500m
21 Box Jump (step down)
9 Deadlifts
Row 350m
15 Box Jump (step down)
9 Deadlifts
Row 200m
9 Box Jump (step down)
9 Deadlifts

Metabolic

Down and back sled push in the parking lot (if you didn’t have to stop on the way down, it’s too light)

Row 1000m

40 KBS

Sled Push

Row 500m

30 KBS

Sled Push

Row 250m

20 KBS

Out of Town WOD

For Time
Run 400m
21 Box Jump (step down)
9 Pushups
Run 200m
15 Box Jump (step down)
9 Pushups
Run 100m
9 Box Jump (step down)
9 Pushups

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