TJ’s Gym WOD for Tues. Dec 4th

DEC4

The Cunningham’s are killing workouts out of town.  Can you tell where?  Anyone?  Ohmagod!  It’s sooo easy.  Australia!  Can’t you tell?  By the guy sitting in the background.  Obviously an aborigine.  Also because they use chalk boards.  Everyone knows they haven’t invented white boards there yet.

WOD

All Levels
A. Back Squat; 30X1; 4-2-2-1; rest 2mins

B1. KB Walking Lunges; 12-14 Steps; rest 60sec; 3 sets
B2. Strict Pull Ups; 3-4 Reps; rest 60sec; 3 sets

3 Sets For Reps
:45 – Wall Ball
:15 – Rest
:45 – Burpee
:15 – Rest
:45 – Row/Airdyne
1:15 – Rest

Foundations
A. Back Squat; 5 reps; rest as needed; 4 sets
B1. KB Walking Lunges; 12-14 Steps; rest 60sec; 3 sets
B2. Strict Pull Ups; 5 Reps; rest 60sec; 3 sets

3 Sets For Reps
:40 – Wall Ball
:20 – Rest
:40 – Burpee
:20 – Rest
:40 – Row/Airdyne
1:20 – Rest

Out of Town WOD

3 Sets For Reps
:45 – Jumping Squats
:15 – Rest
:45 – Burpee
:15 – Rest
:45 – Run
1:15 – Rest

Mobility WOD 

Advertisements

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s