TJ’s Gym WOD for Fri. June 7th

photo 2 (1)Cory has given up the pec deck at 24hr for the Vomit Comet.

It is time for another Estancia meat order! All interested, please give a shout to Robin@tjsgym.com

WOD 

All Levels
A. Power Snatch + OHS + Hang Squat Snatch; 15mins practice or build up to heavy single
B. Push Press; 2-2-2-2; rest as needed

AMRAP 2:30
Run 300m
6 Hang Power Snatch
AMRAP Push Jerks
rest 1:30

4 sets

Wrench
A.  Power Snatch + OHS + Hang Squat Snatch; 15mins practice or build up to heavy single
B. Push Press; 2-2-2-2; rest as needed

For Time
100 Double Unders
30 HSPU
30 T2B
30 Shoulder to Overhead
90′ Front Rack Lunge

Metabolic

Walking lunge 100 ft. (3 parking lot lengths)
21 DB Snatch Alt hands every rep 45/30
21 Sit-ups
Walking lunge 100 ft.
18 DB Snatch
18 Sit-ups
Walking lunge 100 ft.
15 DB Snatch
15 Sit-ups
Walking lunge 100 ft.
12 DB Snatch
12 Sit-ups
Walking lunge 100 ft.
9 DB Snatch
9 Sit-ups
Walking Lunge 100 ft.
6 DB Snatch
6 Sit-ups

*200m Sprint every 5 minutes

**100 Burpee penalty for dropping Dumbbells

Out of Town WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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