TJ’s Gym WOD for Tues. May 14th and Wed May 15th

photo (1) photo (2)Big props to everyone who competed and supported at the Diablo Masters competition this past weekend!

WOD 

All Levels
A. Clean Pulls; 5-5-5-5-5; rest 90sec

B. TGU – 3/arm; rest 1min between arms; 3 sets each arm

12min AMRAP @ 90%
4 HSPU
8 KBS (70/53)
16 Sit Ups

Wrench
A. 1 Clean Pull + 2 Squat Cleans; 5 sets (work at WOD 7 weight); rest as needed

B. Axle Bar Shoulder to Overhead Practice – sets of 5 at Regionals weight

8min AMRAP @ 90%
4 HSPU
8 DB Snatch Alternate
16 Sit Ups

Wednesday

All Levels
A1. DB External Rotations; 30X0; 8-10reps; 3 sets rest as needed
A2. Dip Support (rings, bars, L-hold); 30-45sec; 3 sets; rest as needed

B1. Front Squat; 2-3 tough reps; rest 10sec; 4 sets
B2. Back Squat; 5-8 reps at same weight; rest 30sec; 4 sets
B3. Strict Pull Ups; AMRAP; rest 2mins; 4 sets

C. Testing Week
Row 1000m for Time
or
Airdyne 3mins Max Calories
or
Run 1000m for Time

Wrench
Warm up with Part A
A1. DB External Rotations; 30X0; 8-10reps; 3 sets rest as needed
A2. Dip Support (rings, bars, L-hold); 30-45sec; 3 sets; rest as needed
B1. OHS x 3reps (from floor); rest 90sec; 4 sets
B2. 3 Burpee Muscle Ups; rest 90sec; 4 sets

C. 2 Sets for Times
Row 500m @ 90% effort
10 Thrusters (45#)
10 Pull Ups

Metabolic

20 calorie Row
30 Wallball Shots, 14/20 pound ball
20 Toes to bar
30 Box jumps, 20/24″ box
20 Sumo-deadlift high-pull, 70/53 pound kettlebell
30 Burpees
20 Shoulder to overhead, 115/85 pounds
Parking down OR back tire flip (Everyone in class should choose the tire flip at a different time in the workout so there isn’t a log jam.)

Every 5 minutes 400m Run

Out of Town WOD

20m Bear Crawl
30 Jumping Squats
20 Toes to bar
30 Box jumps, 24″ box
20 Pushups
30 Burpees
20 Mt Climbers 2 is 1
800m Run

 

Mobility WOD  

Screen Shot 2013-05-13 at 7.20.56 PM

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About tjsgym

Owner of TJ's Gym
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One Response to TJ’s Gym WOD for Tues. May 14th and Wed May 15th

  1. Matt F. says:

    had a great time with all you bad ass masters at our comp last weekend
    thanks for coming out
    Matty
    Diablo

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