TJ’s Gym WOD for Wed. May 8th and Thurs. May 9th

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Wednesday

WOD 

All Levels
Shoulder Stability WOrk
A1. DB External Rotation 30X0; 8-10reps/arm; 3 sets
A2. Ring Rows or DB Row; 30X0; 8-10reps; 3 sets
5 Rounds for Time
20 Walking Lunges (Overhead for added challenge, 45/25 weight plate)
30 Anchored Sit Ups
400m Run/400m Row/35 Cal Airdyne

Wrench
Shoulder Stability W0rk
A1. DB External Rotation 30X0; 8-10reps/arm; 3 sets
A2. Ring Rows or DB Row; 30X0; 8-10reps; 3 sets

B.. DB Bulgarian Split Squat 30X0; 6-8reps/leg; 4 sets; rest 60sec between legs

C. Row 500m @ 90%; rest 2mins; 4 sets

Metabolic

800m Run

30 OHS 45/35

1000m Row

30 Thrusters 45/35

400m Run

30 Box Jumps

500m Row

30 Weighted OH Walking Lunge Steps 45/35 (parking lot)

200m Run

30 Situps

250m Row

30 Slam Balls

Thursday

All Levels
A. Sumo Deadlift – Build to a heavy single in 12mins (not 1RM)

3 Rounds for Reps
1min – Box Jump Step Down
1min – Push Press (75/55)
1min – Burpee
1min – Hang Power Clean (95/65)
1min – Rest

Wrench
A. Power Clean 1.1.1.1.1 (rest 10sec between reps); 4 sets; rest 2mins

Conditioning – Same as all levels

 

Out of Town WOD

5 Rounds for Time
20 Walking Lunges (Overhead for added challenge, 45/25 weight plate)
30 Anchored Sit Ups
400m Run

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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