TJ’s Gym WOD for Fri. Aug 23rd, Sat. Aug 24th, and Sun. Aug 25th

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Freemantle’s a stud.  Her husband is not bad either.

Fri Aug 23rd

WOD

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

1000m Row or Run
-then-
3 Rounds of
6 Power Snatch
3 Wall Walks

Wrench
A. Hang Power Snatch; 3 reps EMOM @ 65%; 10mins

1000m Row or Run
-then-
5 Rounds of
6 Power Snatch 115/75
3 Wall Walks

Metabolic

The Chief married Annie but has eyes for Grace”

135/95 pound Power cleans and jerk, 6 reps
6 Push-ups
9 Squats

50 Double Unders

50 Situps

Decrease Double Unders and Situps by 10 reps each every round

5rds

Mobility WOD 

Sat Aug 24th

WOD

All Levels & Wrench

The Seven
7 rounds
7x Handstand push-ups
7x Thruster (135#)
7x Knees to elbows
7x Deadlift (245#)
7x Burpees
7x KB swings (72#)
7x Pull-ups

*Scaling Option
7 rounds
7x push ups
7x db Thrusters (light dumbbells)
7x leg raise from hanging
7x deadlift (light weight)
7x burpees
7x kbs (moderate weight)
7x jumping pull ups

Mobility WOD 

Sun Aug 25th

WOD

A1. Power Clean 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. 8 Power Clean 135/95
12 KBS 53/35
200m Run
Rest 1 min x 5 sets

Out of Town WOD

7x Handstand push-ups
7x Situps
7x Knees to elbows
7x Pushups
7x Burpees
7x Box Jumps
7x Pull-ups

7rds

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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