TJ’s Gym WOD for Fri. Aug 16th, Sat. Aug 17th, and Sun. Aug 18th

IMG_3527

Oh, that does look better, doesn’t it?

Happy Birthday to THE OG OG.  Lyle is 11, which means so is OG.  Such a blessing, this kid.lylenov2012-1

Fri Aug 16th

WOD

All Levels

A1. Front Rack Split Squat (not rear foot elevated); 8reps/leg @ 30X0; rest 60sec between legs; 60sec before:

A2; 4 sets A2. DB Two Arm Bent Over Row; 21X0 10-12reps; 90sec rest;

4 sets

then:

3 Sets

15 DB Thrusters

AMRAP Pull Ups in 30sec

rest 30sec

Row 90sec/Run 400m/Airdyne 90sec

rest 2mins

Wrench

A1. Front Rack Split Squat (not rear foot elevated); 8reps/leg @ 30X0; rest 60sec between legs; 60sec beforeA2; 4 sets

A2. DB Two Arm Bent Over Row; 21X0 10-12reps; 90sec rest; 4 sets

then:

2 Sets @ 100% Row 250m

6 Squat Cleans 115/75

15 Pull Ups

6 Squat Cleans 115/75

Row 250m rest 8mins

Metabolic

Partners

Max Distance in 5 minutes switching off on rower every 45 seconds.

Max Pushups in 4 minutes, one working at a time

Max KB Swings in 3 minutes ,one working at a time

Max  in 2 minutes, both working at same time

Max Wall Balls in 1 minute (Partner 1 works while partner 2 rests, switch)

Max Tire Flips in 2 min, alt every flip

Max DB Push Press reps in 3 min, one workng at a time 45/30

Max Situps in 4 min, one working at a time

Max Distance in 5 minutes switching off on rower every 45 seconds

 

Mobility WOD

Sat Aug 17th

WOD

All Levels & Wrench

“Wood”

5 rounds

Run 400m

10x Burpee box jumps

10x Sumo deadlift high-pull 95/65

10x Thruster 95/65

Rest 1 minute

Mobility WOD

Sun Aug 18th

WOD

A1. Split Jerk 5 reps, rest 30 sec x 4 sets
A2. Wall Walk 3-5 reps, rest 30 sec x 4 sets
A3. Box Jump 4-6 reps, Rest 30 sec x 4 sets

B. 10 Push Jerks 115/75
10 Pull-ups
10 Jumping Squats
Rest 1 min x 5 sets

Out of Town WOD

Run 400m

10 Burpee Box Jumps

10 Pushups

5rds

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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