TJ’s Gym WOD for Wed. Aug 21st and Thurs. Aug 22nd

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Dave thinks your excuse for missing a workout stinks.

Wed Aug 21st

WOD

All Levels
A1. Seated DB Press; 31X1; 6-8; rest 60sec; 5 sets
A2. Side Plank 30-45sec/side; rest 60sec; 5 sets

EMOM x 16
Odd – Airdyne/Row Sprint 20sec
Even – Push Press 8-10reps (moderate weight)

Wrench
A. Press; 2.2.2; rest 3mins; 4 sets

B. AMRAP Strict K2E Unbroken; rest 60sec; 3 sets

EMOM x 16
Odd – 200m Run
Even – Push Press 8-10reps (moderate weight)

Metabolic

Partner Fiesta

Partner 1

5 min AMRAP

7 DB Thrusters 40/25
7 Pull Ups

While Partner 2 AirDynes for max Calories

Switch, then:

5mins AMRAP
5 Slam Balls
5 Box Jumps Step Down (30/24)

While Partner 2 AirDynes for max Calories

Switch

5 min AMRAP

Down and Back Parking Lot Sled Push

10 DB Hang Power Clean

While Partner 2 Airdynes for max Calories

Switch

 

Mobility WOD 

Thurs Aug 22nd

WOD 

All Levels
A. EMOM x 10mins
3 Sumo Deadlifts @ 50% 1RM (technique and speed session)
B. EMOM x 10mins
Odd – 10 Weighted Push Ups
Even – 15-20 anchored sit ups
C. 10min AMRAP
10 SDHP w/ KB
10 Box Jumps step down
30 Double Unders

Wrench
A. EMOM x 10mins
3 Sumo Deadlifts @ 50% 1RM (technique and speed session)
B. EMOM x 10mins
Odd – 5 Weighted Dips
Even – 10 GHD Sit Ups
C. 10min AMRAP
100m Farmers Carry (70/53)
2 Rope Climbs
15 Push Ups Hand Release

Out of Town WOD

EMOMX 10min

3 HSPU’s

5 Box Jumps

EMOM x 10 min

3 Burpees

10 Situps

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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