TJ’s Gym WOD for Fri. Mar 22nd

mar25Talk to me when you get to the Muscle Up’s

Good luck to everyone on 13.3 tomorrow and this weekend.  Judges remember to write down the tie break time of when the athlete finishes the Wall Balls.  I’m up in Vancouver virtually cheering you all on.  Let’s go Blue!!!

WOD

All Levels
A. Back Squat; 2 Reps @ 80% (1RM or effort if you don’t know 1RM); rest 90sec; 4 sets
B. Open Skills Prep
C.

Workout 13.3

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Wrench
A. Build to a Heavy single in the weighted movement of the Week for the OPEN (specific prescription to come)

B. Abbreviated version of the open workout to focus on skills, transitions, timing, pacing (specific prescription to come)

C. 15sec Sprints @ 100%; row or airdyne; rest 2mins; 3-4sets

D. Cool down and mobilize

Foundations
A1. Press; 5 reps; 4 sets
A2. KBS instrcution – 10rep practice
B. Push Jerk Instruction

3 Rounds for time
8 Push Jerks
10 KBS
12 Sit Ups
rest 2mins – then
4 Rounds for time
8 Burpees
10 Wall Ball

Metabolic

200m Run

25 Wall Balls

30 double unders or 75 singles

12 chest to bar pullups

6 rds

Out of Town WOD

3 Rounds for time
8 Push Ups
10 Sprawls
12 Sit Ups
rest 2mins – then
4 Rounds for time
Accumulate 60 Seconds of Plank hold
10 Jumping Squats

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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