TJ’s Gym WOD for Mon. Aug 12th and Tues. Aug 13th

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It’s always nice to have the teachers like Dom come to other classes in the summer than what they normally come to.  They’re always in a much better mood in the summertime as well.  Understandably

Mon Aug 12th

WOD

All Levels
A. Power Clean; 3 reps EMOM @ 65%; 10mins

B. Split Jerk; 2reps; 4 Sets

4 Sets for Reps
:30sec – Russian KBS Heavy
:30sec – Jump Lunges (scale to air squats)
:30sec –  Burpees
rest 90sec

Wrench
A. Power Clean and Split Jerk; 4 reps EMOM x 10 @ 65% of 1RM C&J

3 Sets
AMRAP Toes 2 Bar
30sec AMRAP – Power Snatch 95/65
rest 30sec
35sec Airdyne Sprint @ 95
rest 3mins

Metabolic

50 DB  Hang Clean and Jerk

50 Toes to Bar

50 KB Swings

50 Cals on Airdyne or Rower

50 Walking Lunge Steps with Dumbbells

50 10m Shuttle Sprints (both hands need to touch the ground on the line at each end)

50 Vertical Jumps with Both Hands to a target 8 inches over reach

50 Window Wipers (http://www.youtube.com/watch?v=jY7IoEbPtpY)

 

Mobility WOD

Tues Aug 13th

WOD

All Levels
A1. Paust Front Squat; 32X1; 3 reps; rest 30sec; 4 sets
A2. Strict Pull Up; 3-5 reps; rest 30sec; 4 sets
A3. AMRAP Ring Row (elevate feet for added difficulty); rest 2mins; 4 sets

EMOM x 14
7 Wall balls
10 Anchored Sit Ups

Wrench
A1. Paust Front Squat; 32X1; 3 reps; rest 30sec; 4 sets
A2. 15-20 COVP Pull Ups unbroken (if you cannot do 15 pull ups unbroken then perform these sets as an AMRAP); rest 3mins; 4 sets

EMOM x 14
3 Thrusters 135/95
4 Slam Balls

 

Out of Town WOD

50 Pushups

50 Toes to Bar

50 Situps

50 Walking Lunges

50 10m Shuttle Sprints (both hands need to touch the ground on the line at each end)

50 Vertical Jumps with Both Hands to a target 8 inches over reach

50 Mt Climbers 2 is 1

 

Mobility WOD

About tjsgym

Owner of TJ's Gym
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