TJ’s Gym WOD for Fri. April 12th

photo 1 (2)No light, no problem

It’s time to get the Estancia Beef order in.  We’ve got a good number of peeps signed up but the order date is Monday the 15th so it’s time to pull the trigger.

WOD

All Levels
A. Front Squat; 22X2; 5-5-3-3; rest 2mins

Mix Modal Map
5 min AMRAP
Run 200m
10 Wall Balls
rest 2mins
5 min AMRAP
Row 200m
10 Pull Ups
rest 2mins
5 min AMRAP
5 Front Squats 95/65
10 T2B

Wrench
A. Front Squat; 22X2; 5-5-3-3; rest 2mins

Mix Modal Map
8min AMRAP
Run 200m
10 Wall Balls
5 C2B Pull Ups
rest 2mins
8min AMRAP
Row 200m
7 KBS 53/35
7 T2B

Foundations
A1. Front Squat; 3-5 reps; perform 4 working sets
A2. Ring Rows; 10-12 reps (scap retraction is focus)
Mix Modal Map
6 min AMRAP
Airdyne 12 Calories
10 Jumping Pull Ups
rest 2mins
6 min AMRAP
Run 100m
8 DB Thrusters

Metabolic

“Badger”

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

 

Out of Town WOD

10 Jumping Pullups

10 Burpees

200m Run

Rest 2 min

5 rds

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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