TJ’s Gym WOD for Tues. April 16th

apr17

The Austins working on their fitness on vacation.

Our hearts go out to everyone affected by the tragedy in Boston today.  Perspective.  A few more thoughts here:

http://psychologywod.com/2013/04/16/brief-thoughts-on-the-boston-marathon/

WOD

All Levels
A. 3 Press + 5 Push Press; 5 sets; rest 2mins

For Time
9 Push Jerks (115/75)
21 Pull Ups
15 Push Jerks (115/75)
15 Pull Ups
21 Push Jerks (115/75)
9 Pull Ups

Finisher – Tabata Sit Ups
(score is lowest rep round)

Wrench
A. 1 Below the knee hang power snatch + 1 Power Snatch – 10 Minutes to build up to a max in this complex
B. Push Press; 3-3-3; rest 2mins

9-12-15-12-9
Push Jerk (115/75)
Pull Up

Finisher – Accumulate 3mins in FLR on rings

Foundations
A1. DB Bulgarian Split Squat 6-8reps/leg; 3 sets
rest 60sec
A2. Ring Row; AMRAP; 4 sets
rest 60sec
A3. Hollow Rock; 15-20reps; 4 sets
rest 60sec

B. Rowing Technique
Row 500m for Time; rest 2mins; 2 sets

Out of Town WOD

100 Burpees for time

Mobility WOD 

Advertisements

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s