TJ’s Gym WOD for Fri. May 10th, Sat. May 11th and Sun. May 12th

photo (3)This was a gift from Jean Bolte’s daughter.  The accuracy is incredible.  Awkwardly long hair covering up baldness, check.  Midlife thickening around the waist, check.  Pipe cleaner arms and toothpick legs, check and check.  This girl has a gift.

Friday

WOD 

All Levels/Wrench – SAME
Front Squat; 2 sec down; rest as needed; 5-3-2-2-1-1-1

15min AMRAP
30 Wall Balls
30 Pull Ups
300m Run
30 KBS
30 Push ups

Metabolic

“Jackie Hates You Two Times”

1000m Row

50 Thrusters

30 Pullups

then:

“Racquet Club Run”

then:

“Jackie”

Saturday

All Levels + Wrench
A1. Chin Up Isometrics; 30-45sec; 3 sets
A2. SIde Plank; 30-45sec/side; 3 sets

Partner Workout –

All Levels + Wrench
Partner Chipper
50 Deadlifts (Your choice)
50 HSPU
50 Wall Balls
50 Box Jumps Up and Over
50 Burpee on to Weight Plate
50 KBS
50 Calories (airdyne or rower)
50m KB Goblet Walking Lunge

Sunday

A1. Pendlay Row @ 21X1 4-6 reps. Rest 60 sec x 3 sets
A2. Powell Raise @ 3011 8-10 reps. Rest 60 sec x 3 sets (http://www.youtube.com/watch?v=BxK60HYw760)

3 working sets:
B1. KBS 10-12 reps heavy. Increase weight each set. Swing Russian if the next KB is too heavy for OH. Rest 30 sec
B2. Ring Support x AMSAP
Rest 1 min.
Wrench: subsitute ring dips @ 40X4 tempo x AMRAP for ring support.

C. For time:
400m Run
30 No push-up burpees
400m Run

Out of Town WOD

400m Run

30 Burpees

400m Run

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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