TJ’s Gym WOD for Mon. June 17th and Tues. June 18th

photo (1)Braden is on his way to a Dude Ranch for the summer so he spent the last workout breaking in his boots.  Or maybe they were breaking him in.  Best of luck Braden!

The latest TRUTH from the DR.

Where has all the Playdough Gone? A Father’s Day Reminder to Stop and Smell the Roses

WOD

Monday

All Levels
A. 2 Power Clean + 1 Split Jerk; 10mins to work

B. Clean Grip Deadlift; 3-3-3-3; rest as needed

15-12-9
Push Jerks 95/65
9-12-15
Hang Power Clean
15-12-9
Toes 2 Bar

Wrench
A. Power Clean + Split Jerk; 2-2-1-1-1; rest as needed
B. Clean Pull; 3-3-3-3; rest as needed (work at 105% best clean)

15-12-9
Push Jerks 115/75
9-12-15
Hang Power Clean 115/75
15-12-9
Toes 2 Bar

Metabolic

1000m Row

15-12-9
DB Push Jerks 40/25
9-12-15
DB Squat Cleans
15-12-9
Toes 2 Bar

800m Run

Tuesday

All Levels
A. Back Squat; 1.1.1 (10sec on rack between singles); 5 sets; rest 2mins

9min AMRAP @ 85%
Run 200m
10 Wall Balls
5 C2B Pull Ups
rest 4mins (walk 200-300m during rest)
9min AMRAP @ 85%
Row 200m
14 DB Walking Lunges
5 Renegade Rows

Wrench
A. Back Squat; 1.1.1 (10sec on rack between singles); 5 sets; rest 2mins

10-8-6-4-2
KB Snatch R (53/35)
KB Snatch L (53/35)
*30 Double Unders after each round
rest 5mins
10min @ 90%
3 Muscle Ups
8 KB Front Squats (53/35)
150m Row

Out of Town WOD

10-8-6-4-2

Handstand Pushups

Situps

Burpees

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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