TJ’s Gym WOD for Fri. July 26th, Sat July 27th and Sun July 28th

IMG_4110 photo (6)Lots of celebrating going on.  Lisa takes 5th place in the 40-44 female division after battling through three grueling days and we got to celebrate our incredible friend Hilah’s birthday.  It’s been a great trip so far

Friday July 26th

WOD 

All Levels
6 Sets for Load and total time
A1. 4 Push Press + 4 Front Squats + 4 Thrusters (from floor)
rest 30sec
A2. 20 Sit Ups AFAP
rest 30sec
A3. Row 300m or AD 20 Calories
rest 3mins

Wrench
A. Squat Clean + 3 Front Squats – 12 mins to build to a tough complex

5 Sits for Times
20 Anchored Sit Ups AFAP
Row 300m
rest 2-3mins

Metabolic

AD 50 Cals

205/155 pound Front squat, 20 reps
30 Box jump, 30/24 inch box
40 Kettlebell swings, 1.5 pood/1pood
50 Wall ball shots, 20/14 pound ball

Row 1k

Mobility WOD 

Saturday July 27th

WOD 

All Levels & Wrench
Partner WOD
3 Rounds for Time
Run 400m Together
30 Sit Up Ball Passes (both partners do sit up, only one is holding bar, alternate each rep)
30 Barbell Squats (each partner must place one end of bar on their shoulder and the two partners squat together)
30 Barbell shoulder to shoulder presses (holding bar in same fashion as squat, partners press over their head and touch other shoulder with bar = 1 rep)
30 Alternating Burpees onto weight plate (take turns every other burpee)

 

Mobility WOD 

Sunday July 28th

WOD

A. Squat Clean Thruster – 12 min to find a heavy 3 rep

B. EMOM x 5
3 Squat Clean Thrusters
4 Burpees
EMOM x 5
3 Power Cleans
5 Pull-ups (Wrench: C2B)

 

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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