Revival of the Fittest Measurements in Mill Valley tomorrow and TJ’s Gym WOD for Sat. May 4th and Sun. May 5th

Screen Shot 2013-05-03 at 4.56.41 PMNeither of us believe the clock

WOD

All Levels
4 Sets Each
A1. Pull Up; AMRAP Kipping or strict; rest as needed
A2. HSPU; AMRAP;rest as needd

For Time w/ partner
Run 800m Together
40 DB Clusters (45/30)
60 Burpee Box Jumps
100 Sit Up Med Ball Passes
Run 800m Together

Wrench
A. 10-15mins HS Walking Practice

For Time w/ partner
Run 800m Together
40 Barbell Clusters (135/95)
60 Burpee Box Jumps (24/20)
100/80 Pull Ups
300 Double Unders

Foundations
A1. Overhead Squat; skill practice
A2. Ring Row or External Rotation for scapular strength

7min AMRAP
5 Hang Power Snatch
5 Push Ups
100m Run
rest 3mins
7min AMRAP
10 KBS
10 Lunges
150m Row

Sunday

A. Row 500m, rest 1 min, Row 500m. Fastest sustainable pace. Sub 40 cal bike for each row. Compare to 4/7.

B1. Pendlay Row* @ 21X1 4-6 reps. Rest 60 sec x 3 sets
B2. Powell Raise** @ 3011 8-10 reps. Rest 60 sec x 3 sets

3 working sets:
C1. KBS 10-12 reps heavy. Increase weight each set. Swing Russian if the next KB is too heavy for OH. Rest 30 sec
C2. Ring Support x AMSAP
Rest 1 min.
Wrench: subsitute ring dips @ 40X4 tempo x AMRAP for ring support.

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

Out of Town WOD 

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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