TJ’s Gym WOD for Sat. April 13th and Sun. April 14th

photo 1

Any day now.


All Levels
A1. Strict Pull Ups; 4-6reps; 4 sets; rest 30sec
A2. Strict Dips; AMRAP; 4 sets; rest 90sec

Partner Workout – partners will alternate movements. each person completes 5 rounds of total work
10 Rounds
200m Run
10 Power Cleans
10 Burpees

A1. Strict Pull Ups; AMRAP; 4 sets; rest as needed
A2. Ring Dips; AMRAP; 4 sets; as needed

Partner Workout – Same as All Levels

A1. Power Clean technique
A2. Dip Practice; sets of 5; teach how to navigate the Dip stations

4 Rounds
200m Run
7 Power Cleans
7 Burpees


A. Row / Bike 30 sec @ 90%, 30 sec rest x 10. Record total m or cals

B1. Floor Press 6-8 reps, rest 60 sec x 4 sets
B2. DB External Rotation 8-10 reps, rest 60 sec x 4 sets

C. 3 sets for time:
100m 1 – arm DB/KB Overhead Carry  (heavy, switch arms every 50m)
10 KBS 70/53
30 DU

Out of Town WOD

Sprint set of stairs or hill

10 Burpees

Repeat sprint, 9 Burpees and so on until 1 burpee

Mobility WOD 

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