TJ’s Gym WOD for Fri. April 19th

apr19

Couples that do pullups together, well, you know the rest.
Ask Well: Long Runs vs. Sprints or Maybe I should hit a Metabolic Class every once in awhile.
http://well.blogs.nytimes.com/2013/04/17/ask-well-long-runs-vs-sprints/

WOD

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

Mix Modal Map
5min AMRAP @ 85%
7 Thrusters 95/65
7 T2B
rest 3mins
5 min AMRAP
Row 200m or Airdyne 18/14 Cals
14 Walking Lunges
rest 3mins
5 min AMRAP
5 Pull Ups
20 Double Unders

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

Mix Modal Map
8min AMRAP @ 85%
7 Thrusters 95/65
7 Pull Ups
7 Burpee over barbell
Rest 4mins
8min AMRAP @ 85%
Row 250
10 KBS
10 GHD Sit Ups

Foundations
A1. Strict Pull Ups; 3-5reps; 5 sets; rest 30sec
A2. Push Ups; AMRAP; 5 sets; rest 90sec

4 Rounds
300m Run
10 Box Jumps (step down)
15 KBS

Metabolic
Mix Modal Map
5min AMRAP @ 85%
7  DB Thrusters 95/65
7 T2B
5 min AMRAP
Row 200m or Airdyne 18/14 Cals
7 Tire Flips
5 min AMRAP
5 Pull Ups
20 Double Unders

5 min AMRAP

10 KB Swings

15 Situps

5 min AMRAP

200m Run

12 DB Renegade Rows

Out of Town WOD

4 Rounds
400m Run
10 Box Jumps (step down)
15 Sprawls

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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