TJ’s Gym WOD for Sat. April 6tth and Sun. April 7th.

apr 6

Just like more cowbell, more Yago.

WOD

All Levels
5min AMRAP
5 KBS
5 Burpee
rest 3mins
5min AMRAP
10 Walking Lunges
10 Sit Ups
rest 3mins
5min AMRAP
10 Air Squats
5 Pull Ups
rest 3mins
5min AMRAP
20 Double Unders
5 Push Ups

Wrench
Open 13.5

Foundations
5min AMRAP
5 KBS
5 Burpee
rest 3mins
5min AMRAP
10 Walking Lunges
10 Sit Ups
rest 3mins
5min AMRAP
10 Air Squats
5 Pull Ups
rest 3mins
5min AMRAP
20 Jump Rops
5 Push Ups

Sunday

A. 500m Row, Rest 1 min, 500m Row. Aim for fastest repeatable pace. Can sub 40 calorie AD for row.

B1. Floor Press 8-10 Reps, rest 60 sec x 4 sets
B2. DB External Rotation @ 3010 8-10 reps, rest 60 sec x 4 sets

C1. 3 rounds:
100m 1-hand Farmer’s Carry, heavy
10 See-saw Shoulder Presses w/ DBs 50/30
250m Row / 20 cal AD

 

Out of Town WOD

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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