TJ’s Gym WOD for Fri. June 14th, Sat. June 15th and Sun June 16th

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Starting on Saturday we will have racks available for the 6am Redwood Classes.

WOD  

Friday

All Levels
A1. Front Rack Walking Lunges; 16 steps; rest 90sec; 4 sets
A2. Strict Pull Up (supinated grip); 3-5reps; rest 90sec; 4 sets

Tabata Mash Up
DB Thruster
KBS

Finsiher
Turkish Get Up – 20 Alternating Reps; not for time

Wrench
A1. Front Rack Walking Lunges; 16 steps; rest 90sec; 4 sets
A2. Strict Toes 2 Bar; AMRAP (-1); rest 90sec; 4 sets

3 Rounds for Time
10 Alternating TGU 53/35
10 Wall Walks

Metabolic

Preview to Saturdays workout.  I can’t believe I have to say this but, this is the same workout as Saturday so if you do the workout on Friday in Metabolic it will be exactly the same as the Saturday workout.  If you are planning on working out Saturday AND Sunday I suggest taking the All Levels or Wrench class on Friday.

“Filthy 45”
*Scaling reps should be an option for all class participants
45 Box Jumps
45 KBS
45 Walking Lunges
45 K2E
45 Push Press 45/35
45 Sit Ups
45 Burpees
45 Wall balls
45 Double Unders

Saturday

All Levels + Wrench
“Filthy 45”
*Scaling reps should be an option for all class participants
45 Box Jumps
45 KBS
45 Walking Lunges
45 K2E
45 Push Press 45/35
45 Sit Ups
45 Burpees
45 Wall balls
45 Double Unders

Sunday

A1. OHS 4-6 reps @ 3011, rest 60 sec x 4 sets
A2. Trap 3 Raise* 8-10 reps @ 3010, rest 60 sec x 4 sets

B. 4 sets:
2 min clock: 200m run then AMRAP OHS 95/65
Rest 2 min

Out of Town WOD

45 Box Jumps
45 Pushups
45 Walking Lunges
45 Squats
10 Wall Walks
45 Sit Ups
45 Burpees
45 Wall balls
45 Double Unders

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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