TJ’s Gym WOD for Sat. and Sun April 27th/28th

photo 2 (2)Paula is a hero

The Revival of the Fittest is Coming!  Info meeting in MV at 12pm Mon. and 7pm on Wed.

WOD 

All Levels
A1. Strict Chin Ups; 3-5reps; 5 sets; rest 30sec
A2. HSPU; AMRAP; 5 sets; rest 90sec

Partner Workout
8 Rounds
300m Row/20/16 Cal Airdyne
10 Toes to Bar
15 Wall Balls
*Alternate every exercise with your partner

Wrench
A1. Strict Chin Ups; 3-5reps; 5 sets; rest 30sec
A2. HSPU; AMRAP; 5 sets; rest 90sec

Partner Workout
150 Wall Balls
150 KBS (53/35)
150 Double Unders

Foundations
A1. Press; 5 Reps; 4 sets
A2. Strict Pull Ups; 5 reps; 4 sets

4 Rounds
300m Run
10 T2B
15 DB Push Press

Sunday

A. Row 250m / Bike 20 cal @ 90%, 60 sec active rest (jump rope, dynamic stretches, etc.) x 5 sets

B1. Pendlay Row* @ 21X1 6-8 reps. Rest 60 sec x 3 sets
B2. Powell Raise** @ 3011 8-10 reps. Rest 60 sec x 3 sets

C. For time:
Row 1000m / Bike 80 cal
40 Foot Anchored weighted Sit-ups 20/10#
40 Plate G2OH (i.e. muscle snatch)

Wrench: sub GHD sit-ups in part C.

*http://www.youtube.com/watch?v=ZlRrIsoDpKg
**http://www.youtube.com/watch?v=BxK60HYw760

Out of Town WOD

4 Rounds
300m Run
10 T2B
15 Clapping Pushups

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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