Art, Community and CrossFit by Nicholas Wilton and TJ’s Gym WOD for Thurs. Jan 31st (NOTE TJ’S gym member in video)

Screen Shot 2013-01-30 at 5.52.15 PM

Check out this cool  blog post by nicholaswilton.com

WOD

All Levels
5min AMRAP @90%
5 T2B, 10 Wall balls
rest 2mins
5min Row/Bike/Run @ 90%
rest 2mins
5min AMRAP @ 90%
8/4 Push Ups, 20 Double Unders
rest 2mins
5min Row/Bike/Run @ 90%
rest 2mins
5min AMRAP @ 90%
1 Wall walk, 20m Farmers carry

Wrench
5min AMRAP @90%
2/1 Muscle Up, 10 GHD Sit Ups
rest 2mins
5min Row @ 90%
rest 2mins
5min AMRAP @ 90%
10/6 Hand Release Push Up, 4 KB Snatch/ARM (53/35)
rest 2mins
5min Ardune @ 90%
rest 2mins
5min AMRAP @ 90%
1 Wall Walk, 20m Farmers Carry

Foundations
A1. Hang Power Clean; 3-3-3-3;
A2. Box Jump; 5-5-5-5
4 Rounds For Reps
30sec Hang Power Clean
30sec Wall balls
30sec Burpees
1:30 Rest

Out of Town WOD

4 Rounds For Reps
30sec Box Jumps
30sec Air Squats
30sec Burpees
1 min Double Unders

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