TJ’s Gym WOD for Monday April 14th

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Big props to Greg, Leanne and Rip for taking on the Average Joe’s comp this weekend at Diablo.

Lots of announcements and the rest of the weeks workouts tomorrow.

Mon. April 14th

WOD

All Levels
A1. Front Rack Split Squat (rear foot on low plates (5-10″); 30X1; 6-8reps/leg; rest 45sec between legs; x3 sets; rest 90sec before A2.
A2. Ring Row/Bar Row; AMRAP; rest 90sec before A1. 3 sets

7 Rounds for Total Time
7 Pull Ups
7 DB Thrusters
7 DB Burpees
50m Farmers Carry
rest walk 30sec

 

Wrench
A. Build to a Max in the Power Snatch
B. 70/40 Hand Release Push ups for time
*standard of movement is that before you press off the floor your thighs must be off the ground and only your chest, toes, and hands are touching the floor
C. 30 Power Snatch @ 60% of part A for Time

Metabolic

7 Rounds for Total Time
7 Pull Ups
7 DB Thrusters
7 DB Burpees
250m Row

Out of Town WOD

7 Rounds for Total Time
7 Pull Ups
7 Squats
7 Burpees
30 Second bar hang

Mobility WOD  https://www.youtube.com/watch?v=2AWJWU6gGuk

 

About tjsgym

Owner of TJ's Gym
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