TJ’s Gym WOD for Fri. April 5th

mar27

The Good Dr. and I are featured on the Coaches Roundtable for 13.5 at www.tabatatimes.com.  Check it!

WOD

All Levels
A. Back Squat; Build to a heavy single in 15mins

B. CrossFit Open WOD or

WORKOUT 13.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chin over bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 4 minutes of:
45 pound Thruster, 15 reps
15 Jumping chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

 

Wrench
A. Build to a Heavy single in the Front Squat

B. 3 Sets of Abbreviated Rep Scheme for 13.5;
5-10 Thrusters @ comp weight
5-10 C2B pull ups
rest 2mins between sets

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

D. Cool down and mobilize

Foundations
A1. Back Squat; 5 reps; 4 sets
A2. Pull Up (supinated) strict; 5 reps; 4 sets

8 Min AMRAP
3 DB Thrusters
3 Jumping Pull Ups
6 DB Thrusters
6 Jumping Pull Ups
9 DB Thrusters
9 Jumping Pull Ups
12 DB Thrusters
12 Jumping Pull Ups
…. 15, 18…..

Metabolic

“The Pirates”

25 DB or Barbell Curtis P’s 40/25 or 115/75(*A Curtis P is a Hang Squat Clean, a lunge on each leg, then shoulders to overhead.  That is one rep)

Row or Run 1500m

3 rds.

Out of Town WOD

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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