TJ’s Gym WOD for Sat Nov. 30th & Sun Dec 1st

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Sat Nov. 30th

WOD

All Levels
3 Rounds for Time
200m Run
10 Hang Power Cleans (95/65)
10 T2B
Rest 5mins
For Time
400m Farmers Carry
40 Push Press (95/65)
30 Burpee Pull Ups
50 Sit Ups (straight legs)
400m Run

Wrench
3 Rounds for Time
250m Row
8 Burpees Over Erg
rest as needed
For Time
30 Burpees
30 OHS (135/95)
30 Cal Row
30 KBS (70/53)
30 Cal Airdyne

 

Mobility WOD 

Sun Dec 1st

WOD

A1. Standing DB Press @ 21X1 6-8 reps x 4 sets
Rest 30 Sec.
A2. (Weighted) Hollow Rock / DB Rock 10-20 reps x 4 sets
Rest 30 sec.
A3. (Weighted) Superman Rock / Hold 10-20 reps x 4 sets
Rest 30 sec.

B. 10 min AMRAP:
8 Hang Power Snatch
12 Wall-balls
200m Row / 12 cal Bike

C. 3 sets, not for time
3-5 Wall Walks
5-8 Strict Pull-ups

Out of Town WOD 

10 min AMRAP

12 Situps

12 Air Squats

12 Mt. Climbers 2 is 1

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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