TJ’s Gym WOD for Wed. June 26th and Thurs. June 27th

Screen Shot 2013-06-25 at 5.23.03 PMBest Caption on FB wins a beanie.

Wed June 26th

WOD

All Levels
A1. Press; 10-8-6-4-2; rest 90sec
A2. Ring Row AMRAP; rest 90sec; 5 sets

3 Rounds
AMRAP Push Ups (clap push ups for stronger athletes)
AMRAP KBS 45sec
Run/Row 300m @ 100%
rest 2mins

Wrench
A1. Press; 10-8-6-4-2; rest 90sec
A2. Ring Row AMRAP; rest 90sec; 5 sets

3 Rounds
AMRAP Ring Dips
AMRAP Power Cleans 115/85 in 45sec
Airdyne 45sec @ 90%
rest 2mins

Metabolic

Bruck

Four rounds for time of:
Run or Row 400 meters or 20 Cals on AD
185/135 pound Back squat, 24 reps
135 pound/95 Jerk, 24 reps

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Mobility WOD 

Thurs June 27th

WOD

All Levels
Pre-hab –
PH 1 – Bent over reverse db fly’s; 10-12 reps @ 30X0; rest 60sec; 3 sets
PH 2 – 15 Wall Slides; rest 60sec; 3 sets

A. Squat Clean and Jerk; work on singles for 10-15mins (technique or heavy)

3 Sets @ 85%
:30 – Thrusters 75/55
:30 – Rest
:30 – Pull ups
:30 – Rest
:30 – Burpess
:30 – Rest

Wrench
Pre-hab –
PH 1 – Bent over reverse db fly’s; 10-12 reps @ 30X0; rest 60sec; 3 sets
PH 2 – 15 Wall Slides; rest 60sec; 3 sets

A. Squat Clean and Jerk; 75% 1RM; every 30sec for 20reps

3 Sets @ 85%
1min Unbroken Sets of 5 Thrusters 75/55
1min Unbroken Sets of 3 Pull Ups
1min Burpees

Out of Town

Run 400m

24 Jumping Squats

24 Clapping Pushups

4 rds

 

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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