TJ’s Gym WOD for Wed. April 10th

apr10Whoa!

WOD 

All Levels
A1. DB Bulgarian Split Squat; 6-8reps/leg; 4 sets
rest 60sec
A2. Strict Pull Up; AMRAP; 4 sets
rest 60sec
A3. Hollow Rock; 20-30reps; 4 sets
rest 60sec

B. Run Bike Row
30sec @ 85-90%
30sec @ 50%
x 20sets

Wrench
A1. DB Bulgarian Split Squat 30X0; 6-8reps/leg; 4 sets; rest 90sec
A2. Weigthed Strict Pull Up; AMRAP (44/26); 4 sets; rest 90sec

B. Airdyne
30sec @ 85-90%
30sec @ 50%
x 20sets

Foundations
A1. Bulgarian Split Squat; 6-8reps/leg; 4 sets (introduce slowly wihtout weight first)
rest 60sec
A2. Strict Pull Up; AMRAP; 4 sets
rest 60sec
A3. Hollow Rock; 20-30reps; 4 sets
rest 60sec

B. Rowing – technique/practice for 5mins
Row 500m For Time

Out of Town WOD

Badger

Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run or Row 800 meters

Mobility WOD  

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About tjsgym

Owner of TJ's Gym
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