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!


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

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

Change order of workouts around as rowers come available.
Baseline: 500m Row, 40 squats, 30 Situps, 20 Pushups, 10 Pullups.
Tabata Hollow Rocks
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 


About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

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 🙂


    Sent from my iPhone

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s