TJ’s Gym WOD for Mon. April 22nd

apr22WOD 

All Levels
A. Back Squat; 3-5reps; 30X1; 5 sets (add weight per set, only last two sets are really tough)

10-9-8-7-6-5-4-3-2-1
KBS 70/53
HR Push Ups
Walking Lunge

Wrench
A. Back Squat; 3-4; 30X1; 4 sets; rest 60sec
A2. Strict Muscle Ups; 3-5; 4 sets; rest 2mins

10-9-8-7-6-5-4-3-2-1
KBS 70/53
HSPU

Foundations
A1. Back Squat; 3-5reps; 30X1; 4 Sets
A2. Strict Pull Ups; 5 reps

10-9-8-7-6-5-4-3-2-1
KBS
Push Ups

Metabolic

“Row’d Kill” (Thank you Diablo)

2000m Row

50 KB Swings

1000m Row

40 Burpees

500m Row

30 Wall Balls

250m Row

20 Pushups

100m Row

100 Double Unders

Out of Town WOD

10-9-8-7-6-5-4-3-2-1
Pullups
Push Ups

Mobility WOD 

Screen Shot 2013-04-21 at 8.46.33 PM

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About tjsgym

Owner of TJ's Gym
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