TJ’s Gym WOD for Tues. April 16th


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:


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)

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

Push Jerk (115/75)
Pull Up

Finisher – Accumulate 3mins in FLR on rings

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 

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