TJ’s Gym WOD for Wed. Dec 18th and Thurs. Dec 19th

photo (17)Keep an eye out for “Athletes of the Year” announcement on Thursdays blog.

Wed. Dec 18th

WOD 

All Levels
A. Snatch Deadlift + Hang Power Snatch + Hang Squat Snatch; 15mins to work on complex for technique
*if you are limited in your OHS flexibility then focus on doing power snatch + OHS instead of squat snatch
20min AMRAP
10 Deadlifts (155/105)
10 Box Jumps Step down
300m Run

Wrench
A. Snatch; 1 rep EMOM x 10mins; build a little over 10mins
B. Back Squat; Build to a tough double in a few sets

For Time
30 BJ w/ step down (30/24)
30 Slam Balls (40/30)
30/20 Calorie AD
30 HSPU

Metabolic

Tabata Hollow Rocks

Then:

Badger

Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Mobility WOD 

Thurs. Dec 19th

WOD 

All Levels
A. Squat Clean; 1.1.1; 15mins to work heavy or on technique. Aim for getting in a total of 10 sets, either warm up or working
EMOM x 8 –
5 Hang Power Cleans + 3 Push Press

EMOM X 12 –
Odd – 10 Thrusters (95/65)
Even – 5 Burpee (over bar for added difficulty) + 15-25 Double Unders

Wrench
A. Power Clean; Build to a 1RM (compare to 1RM CGBP)
B. Clean Pull; 3 reps @ 100% best PC; 3 sets

EMOM x 14
Odd – 3 TnG Power Cleans (heavy)
Even – 15sec AD Sprint

Out of Town WOD 

Run 800m

30 Burpees

3 rds

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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