TJ’s Gym WOD for Fri. April 26th

photo 1 (2)Emily’s legit

Revival of the Fittest info meetings next week at the Mill Valley House of Pain:

Mon 4/29 Noon and Wed 5/1 7pm

WOD 

All Levels
A. Front Squat; 22X2; 3-3-3-3-3; rest 2mins
*last set should be a max for this tempo

Mix Modal Map
5min AMRAP @ 85%
5 Thrusters 95/65
5 Pull Ups
rest 3mins
5 min AMRAP
Run 100
10 KBS
rest 3mins
5 min AMRAP
5 Ring Dips
10 Walking Lunges (weighted if you want)

Wrench
A. Front Squat; 22X2; 3-2-2-2-1; rest 2mins
*last set should be a max for this tempo

Mix Modal Map
10mins @ 85%
5 Thrusters 95/65
5 Pull Ups
10 Calories AD
rest 5mins
5mins @ 100%
5 Slam Balls
5 Box Jumps Step Down (30/24)

Foundations
A. Front Squat; 5 reps; 4 sets
B. Thruster Technique
6min AMRAP @ 85%
5 Thrusters
10 Jumping Pull Ups
10 Cal Airdyne
rest 3mins
6mins
10 Wall Ball
10 Sit Ups
10 Cal Airdyne

Metabolic

Partner Fiesta

Partner 1

5 min AMRAP

7 DB Thrusters 40/25
7 Pull Ups

While Partner 2 AirDynes for max Calories

Switch, then:

5mins AMRAP
5 Slam Balls
5 Box Jumps Step Down (30/24)

While Partner 2 AirDynes for max Calories

Switch

5 min AMRAP

Down and Back Parking Lot Sled Push

10 DB Hang Power Clean

While Partner 2 Airdynes for max Calories

Switch

 

Out of Town WOD

5 Pushups
5 Pull Ups
rest 3mins
5 min AMRAP
Run 100
10 Sprawls
rest 3mins
5 min AMRAP
5  Dips
10 Walking Lunges (weighted if you want)

 

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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