Dr. PWod’s latest and TJ’s Gym WOD for Wed. July 10th and Thurs. July 11th

photo 1

I believe Rob has come to us from United Barbell in the city.  Really great to have someone new come into our program with such a strong comprehension of what we do combined with the understanding that doing it well , not fast, is the key.

Define Your “Money Zone, Protect it and Bring your A Game.” from psychologywod.com

WED JULY 10th

WOD

All Levels
A1. Floor/Bench Press; 5reps; 5 sets; rest 90sec
A2. Single Arm DB Row; 6-8reps; rest 90sec; 5 sets

3 Rounds for Time
400m Run
15 Air Squats
10 Push Ups
5 Toes to Bar

Wrench
A. Split Jerk; 2 reps @ 70% – work speed and technique; 5 sets

5 Rounds for Time
5 Push Jerks (from floor) 155/105
15 Air Squats
10 Clap Push Ups
10 Toes 2 Bar

Metabolic

Partner Workout for Mara

Teams of two

20 Dumbbell Squat Cleans (partner 1 while partner 2 holds a plank)

Both partners carry 1 Dumbbell each to the 400m Mark

20 Dumbell Squat Cleans (Partner 2 at the 400m turnaround while partner 1 holds a plank)

Both Partners Carry 1 DB each back to the Gym

Row 500m (Partner 1, while Partner 2 Does 50 KB Swings)

Switch

Overhead MedBall Run to 400m mark.  Teams cannot advance unless the ball is clearly above the carriers head.  Switch as needed.

At 400m turnaround perform 100 Air squats total with both teammates working at the same time

OH MedBall Run back to gym with same rules

AD for 20 Cals (Partner 1, while Partner 2 performs 40 Situps)

Switch

Out of Town WOD 

400m Run

25 Burpees

5 rounds

Mobility WOD 

 

THURS July 11th

WOD

All Levels
A. Hang Squat Clean; 3 reps EMOM x 10mins (use about 65-70% of your 1RM)

5min @ 90%
5 Box Jumps
5 DB Push Press
rest 2mins
5min @ 90%
10 Sit Ups
15 Double Unders
rest 2mins
5min @ 90%
5 Hang Power Clean
5 T2B

Wrench
A. Squat Clean; build to a tough double in 10mins (not a max)

12-9-6
Squat Clean 135/95
Ring Dips
rest as needed
10min @ 90%
Airdyne 15 Cals
15 KBS 53/35
30 Double Unders

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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