TJ’s Gym WOD for Wed. Nov 14th


Over the moon that the good Dr. Matsik is back in the mix
WOD

All levels
A. Sumo Deadlift; 5 reps; 3111; rest 2mins; 5 sets

B. DB Walking Lunges; 20 steps tough; rest 90sec; 3 sets

C. 14min ARMAP – Partner Workout
20 KB SDHP
20 Push Press
20 Box Jumps Step Down
*only one partner works at a time, split reps however you want

Foundations
A. Sumo Deadlift; 5 reps; 3111; rest 2mins; 5 sets

B. DB Walking Lunges; 20 steps tough; rest 90sec; 3 sets

C. 10 ARMAP
10 KB SDHP
8 Push Press
10 Box Jumps Step Down

Metabolic
20 Sumo Hi Pulls (45/33lb barbells)
20 Walking Lunge Steps
20 Wall Balls
20 Push Press (45/33lb barbells)
12 Cals on Airdyne or Rower
AMRAP in 25 minutes

Out of Town WOD

20 Walking Lunge Steps

20 Pushups

20 Situps

20 Walking Lunge Steps

10 Minute AMRAP

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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