TJ’s Gym WOD for Wed. Sept 18th and Thurs. Sept 19th

CMpaintingFinal touches are being put on the new CM gym interior, and flooring is going down any minute.  The rig will go in tomorrow afternoon.  No 5am or 6am class tomorrow in CM, 8:30 class outdoors–meet at the gym and walk a few yards to the path, teens at 4pm and class at 5 might be inside and might be outside but both will be at the gym.

Wed Sept 18th

WOD

All Levels
A1. Front Squat; 6 reps; rest 2mins; 5 sets (each set tougher than previous – last set very hard)
A2. Ring Rows (elevate feet or weighted for added difficulty); 8-10reps; rest 2mins; 5 sets

3 Rounds for Time
15 OHS (45/35)
9 Pull Ups
15 Wall Balls
9 Pull Ups
Wrench
A1. Back Squat; 3 reps modeate; rest 30sec; 4 sets
A2. AMRAP Muslce UPs Unbroken; rest 3mins; 4 sets

For Time
20 Cal Airdyne
20 Front Rack Backward Striding Lunges (135/85)
20 Bar Facing Burpees
20 Squat Clean Thrusters (135/85)
50 Double Unders

METABOLIC

5 rounds for time:

15 DB hang squat cleans  40/25

10 pullups

15 DB Push Press

10 pullups

Run 400m

Out of Town WOD

5 rounds for time:

25 OHS with broomstick

10 pushups

10 step-ups

10 pushups

Mobility WOD 

Thurs Sept 19th

WOD

All Levels
A1. Floor/Bench Press; 4-6reps; rest as needed; 4 sets;
A2. 3 TGU/arm; 4 sets; rest as needed

EMOM x 18mins
1st min – 6 Burpee Broad Jumps
2nd min – 50m Farmers Carry Heavy
3rd min – 9-12 Calories Row
Wrench
A1. Weighted DIps; 4-6 reps; 4 sets; restas needed
A2. 3 TGU/arm; 4 sets; rest as needed

EMOM x 18mins
1st min – 6 Tire Flips (10 Slam Balls MV)
2nd min – 50m Farmers Carry Heavy
3rd min – 15/12 Calories Row

Out of Town WOD

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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