TJ’s Gym WOD for Wed. Nov 7th

Is up and running!  Let me know if you didn’t receive the newsletter with all the info.  Beginners and those of you wanting smaller classes with an emphasis on technique should attend our new CF 101 classes.  Those of you wanting longer workouts with less of an emphasis on strength development than our regular programming should try our Metabolic classes.  There’s something for everyone!

WOD

All Levels
A. Run/Bike/Row
30sec @ 85%
30sec @ 50%
x 15 sets

4 Sets for Quality/Load
B1. Front Rack Step Ups; 16 Alternating Steps; rest 30sec
B2. Farmers Carry; 100m; rest 30sec
B3. Sit ups anchored; 25 reps AFAP; rest 60sec

Foundations
4 Sets
A1. Front Squat; 6 reps; rest 60sec
A2. KBS; 15 reps; rest 60sec

3 Rounds
200m Run
10 DB Thrusters
15 Jumping Pull Ups

Metabolic
Change order of workouts around as rowers come available.
Baseline: 500m Row, 40 squats, 30 Situps, 20 Pushups, 10 Pullups.
then:
Tabata Hollow Rocks
then:
AMRAP in 14 minutes
12 DB Push Press
12 Wall Balls
200m Run with Weight Plate

Out of Town WOD

3 Rounds
200m Run
20 Jumping Lunges
15 Jumping Pull Ups

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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One Response to TJ’s Gym WOD for Wed. Nov 7th

  1. Nicole Guerra says:

    I did not receive the newsletter, please send it, thanks 🙂

    Nicole

    Sent from my iPhone

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