TJ’s Gym WOD for Mon. June 3rd and Tues. June 4th

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Success is Important, but Don’t You Go Cherry-picking!

Monday

WOD

All Levels
A1. Bulgarian Split Squat; 4-6 reps/leg; 5 sets; rest 90sec
A2. Strict Pull Ups; 4-6 reps; 5 sets; rest 90sec

3 Sets for Times
Run 200m/ Row 200m/ AD 20/16 Cals
15 KBS 70/53
15 Thrusters 95/65
15 Burpee
Run 200m/ Row 200m/ AD 20/16 Cals
rest 2-3mins

Wrench
A1. 10 Alternating Weighted Pistols; 5 sets; rest as needed
A2. Kipping Muscle Up; AMRAP (-1); rest as needed; 5 sets

2 Sets for Times (performed at 100% effort)
Row 250m
15 KBS 70/53
25 Burpees
15 KBS 70/53
Row 250m
rest 8mins

Metabolic

Row 250m
15 DB Push Press 40/25
25 Burpees
15 DB Push Press
Row 250m

AD 20 Cals

15 DB Power Clean

25 Double Unders

15 DB Power Clean

AD 20 Cals

Run 400m

15 Renegade Rows

25 Wall Balls

15 Renegade Rows

Run 400m 

Out of Town WOD

Run 250m
15 Box Jumps
25 Burpees
15 Box Jumps
3 Rds

Tuesday

All Levels
A1. 1 Clean Pulls + 2 Power Clean; 5sets; rest 90sec (Scale hang power clean with newer athletes)
A2. Side Planks; 45sec/side; rest 90sec

12 min AMRAP
5 Ground to Overhead 115/75
15 Sit Upss

Wrench
A. 2 Clean Pulls + 1 Hang Squat Clean + 1 Jerk; 5 sets rest as needed

12 min AMRAP
5 Ground to Overhead 135/95
10 GHD Sit Ups

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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