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BJJ WOD #16

Join Tom and Chelsea on today’s BJJ WOD.

Here’s the workout:

Round #1:
Tabata (20 sec work / 10 sec rest for 4 min)
– Sprawl
– Top Spin

Round #2:
Tabata (20 sec work / 10 sec rest for 4 min)
– Jump Squat
– Mountain Climbers

Round #1:
As fast as possible:
– 30x Headstand Cartwheels
– 30x Press ups
– 30x Rock Squats

Yoga For BJJ Discount:
https://www.yogaforbjj.net/
Use code: TOMYOGA

Join Tom and Chelsea on today’s BJJ WOD. Today, you’ll need a book!

Here’s the workout:
On the minute for 20 mins

min 1 – 30x Shoulder
min 2 – 30x Drop Steps
min 3 – 40x Superman (20 each side)
min 4 – 40x Calf Raises

Yoga For BJJ Discount:
https://www.yogaforbjj.net/
Use code: TOMYOGA

Join Tom and Chelsea on today’s BJJ WOD. Today, you’ll need a backpack stuffed with books (or a Kettlebell)

Here’s the workout:
As many rounds as possible (AMRAP) in 20 minutes

10x Round worlds (each direction)
10x Toes up
20x Jump squats
10x Sprawl (or Burpee)
10x Opp. foot punch (each leg)

Yoga For BJJ Discount:
https://www.yogaforbjj.net/
Use code: TOMYOGA

Join Tom and Chelsea on today’s BJJ WOD. It has TWO parts!

Here’s the workout:
Part A: 2 rounds x Tabata
– Shoulder touches
– Top Spins

Part B: 5 rounds
– plank x 30sec
– wall sit x 60 sec
– curtesy lunges x 20 per side

Join Tom and Chelsea on today’s BJJ WOD. Today, you’ll need some socks and a timer.

Here’s the workout:
EMOM (Every minute on the minute) for 20 min

5 x Pike Push Ups
5 x Side Lunges (each leg)