TJ’s Gym WOD for Thurs. May 16th and Friday May 17th

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Cool Joseph.

Congratulations to Megan for passing her Psychology Licensing Exam!  The Dr. is almost in!

Thursday

WOD 

All Levels
A1. SL RDL; 3010; 6-8reps; rest 90sec; 4 sets
A2. Weighted Dips; 21X1; 4-6reps; rest 90sec; 4 sets

7mins @ 85%
10 KBS (44/26)
10 Push Ups
30 Double Unders
rest 3mins
7mins @ 85%
10 Alternating Step ups (w/ DB)
10 Renegade Rows (5/arm)
10 Calories (row/airdyne)

Wrench
A1. SL RDL; 3010; 6-8reps; rest 90sec; 4 sets
A2. Weighted Dips; 21X1; 4-6reps; rest 90sec; 4 sets

10 Wall balls
10 C2B
10 Pistols
10 DB Snatch alternating
rest 2mins; 3 sets

Friday

All Levels
A.Hang Power Snatch (from top of knees) – 3-3-3-3-3; rest as needed

B. Push Press; 5-5-5-5; rest as needed

4 Rounds for Time
100m Run
7 Hang Power Snatch 95/65
100m Run
7 Push Press 95/65

Wrench
A. Power Snatch (from top of knees) – 3-3-3-3-3; rest as needed

B. Rope Climb Practice

4 Rounds for Time
2 Rope climbs
4 Power Snatch (135/95)

Metabolic

30 Calories on the Airdyne/400m Run

21 DB Hang Squat Cleans 45/30

30 Calories on AD/400m Run

21 DB Thrusters

30 Calories/400m Run

21 DB Deadlifts

30 Calories/400m Run

21 DB Push Press

30 Cals/400m Run

You must alternate AD and Run.  If you can’t run, row 500m

Out of Town WOD

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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