TJ’s Gym WOD for Fri. Sept 20th, Sat. Sept 21st and Sun. Sept 22nd

Fri. Sept 20th

WOD 

All Levels
EMOM x 14mins
Odd – Power Snatch x 4 reps
Even – HSPU 5 reps

AMRAP 10mins
5 Hang Power Snatch (light)
10 Push Ups
15 Sit Ups

Wrench
EMOM x 14mins
Odd – Hang Power Snatch Below Knee x 3 reps
Even – HSPU 5 reps (use deficit if 5 is too easy)

AMRAP 10mins
5 Hang Power Snatch (115/75)
10 Hand Release Push Ups
15 GHD Sit Ups

Metabolic

“Helindy”

400m Run or Row

21 KB Swings

12 Pullups

15 Squats

10 Pushups

AMRAP in 25 Minutes

 

 

Mobility WOD 

Sat. Sept 21st

WOD 

All Levels & Wrench
For Time
3 Clean and Jerk
15 Front Rack DB Front Squats
800m Run
15 Front Rack DB Front Squats
3 Clean and Jerks
18 Heavy KBS
800m Run
18 Heavy KBS
3 Clean and Jerks
21 OH Walking Lunges (45/25)
800m Run
21 OH Walking Lunges (45/25)
3 Clean and Jerks
Out of Town WOD

Mobility WOD 

Sun. Sept 22nd

WOD 

Warm-up then
A. 20 min Open Gym – athletes may work on any skill-oriented task

B1. Bulgarian Split Squat 6-8 reps x 3 work sets (rest 10 sec between legs)
Rest 60 Sec
B2. Single-arm DB or KB Row @ 20X1 6-8 reps x work 3 sets

C. 3 sets, 2 min rest in between:
AMRAP Bar or Ring Dips
Bike 25/20 cal @ 95%
Out of Town WOD

5 Pushups

10 Situps

15 Squats

AMRAP in 12 minutes

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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