Raymond, TJ’s Gym WOD for Fri Nov. 8th, Sat Nov. 9th & Sun Nov. 10th

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Raymond just joined us and is living here to get his helicopters license.  Did double unders unbroken his first class.  Yes, you suck.

Fri Nov. 8th

WOD

All Levels
Shoulder Pre-hab – 3 sets of each as warm up
Ring Row – 10 reps slow – scap retraction
DB Ext Rotation x 10reps/arm

A. Press; build to a 1RM in the Strict Press

30 Man Makers for Time
rest 2mins
3mins Max Caloires Airdyne/Rower

Wrench
A1. Snatch Grip Push Press; 5-5-3-3; rest 90sec
A2. Pendlay Row; 21X0; 6-6-4-4; rest 90sec

B. Snatch Balance; 3-3-3-3; rest as needed

C. 3 Rounds for Time
8 TGU (53/35 alternate arms)
6 Wall Walks

Metabolic

1 min Hollow Rocks

1 min Pushups

1 min KBS 53/35

1 min Ball Slams

1 min Air Squats

Rest 1 min

5 min Max Meters on Rower

3 rds

Mobility WOD 

Sat Nov. 9th

WOD

All Levels
A. Sumo Deadlift 10-8-6-4

3 Rounds For Time
400m Run
25 DB Hang Squat Cleans (40/25)
25 Pull Ups

Wrench
A. Sumo Deadlift – work up to a heavy set of 5 (not a 5RM)

3 Rounds For Time
400m Run
25 KB Squat Cleans (44#/26#)
25 Pull Ups

Mobility WOD 

Sun Nov. 10th

WOD

A. 2 Cleans + 1 Front Squat + 2 Split Jerks – 5 sets, technique work, not max

B. Tabata Mash-up**

Push-Jerk 95/65
Jumping Squats (catch some air, land in perfect squat each time)
Row cals

** 24 total sets, rotating stations (ie one set of each movement before starting over, 8 times)

Out of Town WOD

1 min Hollow Rocks

1 min Pushups

1 min Mt. Climbers

1 min Air Squats

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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