TJ’S Gym WOD for Fri. Dec 28th, Sat. Dec 29th and Sunday Dec 30th

dec28

Rich is a big cheese over at Marin Search and Rescue so he regularly needs to take call during workouts because of emergencies but c’mon.. the pose is just too much.

Here are Friday’s, Saturday’s and Sunday’s workouts.  Keep an eye on Sunday nights’ blog for New Years schedule at the gyms.

Friday’s WOD 

All Levels
Mix Modal MAP – 5×5
5min @ 90% 100m Run, 5 Burpee Box Jumps, 5 Pull Up
rest 2mins
5min Row @ 90%
rest 2mins
5mins @ 90% 5 Hang Power Clean + 5 Push Press + 20 Double Unders
rest 2mins
5min Aridyne @ 90%
rest 2mins
5min @ 90% 10 Weigthed DB Lunges + 10 Sit Ups

Wrench
Mix Modal MAP – 5×5
5min @ 90% 100m Run, 5 Burpee Box Jumps 30/24, 5 C2B Pull Ups
rest 2mins
5min Row @ 90%
rest 2mins
5mins @ 90% 5 Hang Power Clean (135/95) + 5 Push Press (135/95) + 20 Double Unders
rest 2mins
5min Aridyne @ 90%
rest 2mins
5min @ 90% 3/1 Muscle Ups, 12 GHD Sit Ups

Foundations
5min AMRAP1 00m Run, 5 Burpee, 5 Pull Up
rest 2mins
5mins AMRAP 10 Cals Airdyne + 10 KBS + 5 Push Ups
rest 2mins
5min AMRAP 10 Weigthed DB Lunges + 10 Sit Ups

Metabolic

AMRAP’s

8min @ 90% 200m Run, 5 Burpee Box Jumps, 5 Pull Ups

800m Run

8mins @ 90% 5 DB Hang Power Clean + 5 DB Push Press + 20 Double Unders

800m Run

8min @ 90% 20 DB Walking Lunges + 20 Sit Ups

800m Run

Out of Town WOD

5min AMRAP1 00m Run, 5 Burpee, 5 Pull Up
rest 2mins
5mins AMRAP 200m Run + 10 Box Jumps + 5 Push Ups
rest 2mins
5min AMRAP 10 Lunges + 10 Sit Ups

Saturday’s WOD

All Levels
A1. Deadlift 10 Reps; rest 90sec; 4 sets
A2. Dips 10 Reps; rest 90sec; 4 sets

3min AMRAP
6 KBS (70/53)
9 Push Ups
12 Air Squats
rest 1min; x5 sets

Wrench
A1. Deadlift 10 Reps; rest 600sec; 5 sets
A2. Ring Dips 10 Reps; rest 60sec; 5 sets

3min AMRAP
3 Clap Push Ups
6 KBS (70/53)
9 Wall Ball (20/14)
rest 1min; x5 sets

Foundations
A1. Deadlift 5 Reps; 4 sets
A2. Dips 4-6 Reps; 4 sets

3min AMRAP
6 Push Ups
9 KBS
12 Air Squats
rest 1min; x3 sets

Sunday’s WOD

A1. Strict Pull-ups 4-6 reps; rest 30 sec x 3 sets
A2. DB Shoulder Press @ 21X1 6-8 reps; rest 30 sec x 3 sets
A3. DB/KB Walking Lunge 12-16 Steps; rest 1 min x 3 sets

B. 500m Row/ 40 cal Bike @ 95%; rest 2 min x 3 sets. Score is mean time of three sets, in seconds.

C. 2 min AMRAP Hollow Rocks

Wrench:
Sub chest to bar pull-ups in A1 and 3 min AMSAP L-sit for part C.

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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