TJ’s Gym WOD for Fri. Nov 16th

The Tucky

TGiving Schedule:

Wednesday
Regular schedule at all gyms EXCEPT Kids in Mill Valley will not meet

Thursday
9am Redwood High track is the only class going for all gyms

Friday
MV  8:30, 9:30 and 10:30 Foundations
SR 7:30, 8:30, 9:30*
We MAY introduce our holiday childcare in OG2 at 9:30.  Stay tuned for details!
CM 8:00
Novato 8:30, 9:45

Sat and Sun
Regular schedule at all gyms

WOD

All Levels
MAP – 9min x 2
AMRAP in 9mins
200m Run
5 Deadlifts 185/135
5 Dips
10 Walking Lunges
rest 4mins
AMAP in 9mins
200m Row/15 Cal AD
10 Wall Ball
10 Push Ups
10 Sit Ups

Foundations
MAP – 9min x 2
AMRAP in 9mins
200m Run
5 Deadlifts
5 Dips
10 Walking Lunges
rest 4mins
AMRAP in 9mins
200m Row/15 Cal AD
10 Wall Ball
10 Push Ups
10 Sit Ups

Metabolic
200m Run
10 DB Hang Power Clean 45/30
10 DB Plank Rows :alt hands- 5 each side
10 Walking Lunges with Dumbbells
5 rds then right into

200m Row/15 Cal AD
10 Wall Ball
10 Push Ups
20 Sit Ups
5 rds

*Metabolic Coaches check calendar for notes

Out of Town WOD 

200m Run

10 Jumping Squats

10 Pushups

20 Situps

5 rds

Mobility WOD 

 

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About tjsgym

Owner of TJ's Gym
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