TJ’s Gym WOD for Fri. Dec 27th, Sat. Dec 28th & Sun. Dec 29th

photo (18)

 

 

 

The Austins bought a round for the 6:15am MV class on Christmas Eve because they’re awesome.

Quick Post tonight because the second beer at the Lark Theater is a dollar off if you buy both at the same time and I support the arts whenever I can.

Regular class schedules tomorrow, Saturday and Sunday.

Friday Dec. 27th

WOD

All Levels
A1. Front Rack Step Up; 6reps/leg; 3 sets; rest 90sec
A2. Close Grip Bench Press; 6-10reps; 3 sets; rest 90sec

For Time
1k Run
– then –
5 rounds of
10 DB Thrusters
10 DB Power Cleans
10 Weighted Sit Ups
– then –
1k Row/ 1.5 mile AD

Wrench
A1. Behind the neck Snatch Grip Press; 3-3-3-3; rest 90sec
A2. Wtd Supinated Pull Up; 3-3-3-3; rest 90sec

3 Sets for time
20 Shoulder to Overhead (95/65)
12 Renegade Rows (40/25)
12 HSPU
20 T2B
rest walk 3mins

Metabolic

Whitten

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Mobility WOD 

Sat. Dec 28th

WOD

All Levels
A. Split Jerk; 2-2-2-2-2

3min AMRAP x 5 Sets
3 Clean and Jerks (95/65)
6 Push Ups
9 Wall Balls
rest 1min between rounds

Wrench
A. Jerk Balance + Split Jerk; 1.1 (two complexes with 15sec rest); 4-5sets; rest as needed

3min AMRAP x 5 Sets
3 Clean and Jerks (115/75)
6/3 Ring Dips
6 Wall Balls (25/20)
rest 1min between rounds

Mobility WOD 

Sun. Dec 29th

WOD

A1. Strict Lean-away Chin-up @ 21X1 x AMRAP; rest 30 sec x 4 sets
A2. Strict Bar or Ring Dip @ 21X1 4-6 reps; rest 30 sec x 4 sets
A3. DB External Rotation @ 3010 8-10 reps; Rest 2 min x 4 sets

B. For time:
Run 800m
15 Thrusters 95/65
Row 800m
15 Thrusters 95/65
Bike 60 cals
15 Thrusters 95/65

Out of Town WOD

22 Squats

11 Burpees

4 Rds

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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