TJ’s Gym WOD for Wed. Nov 21st

 

TEENS!!

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
A. Deadlift; 3111; 6-4-4-4; rest 2mins

8min @ 85% Aerobic
200m Run
5 Burpee Box Jumps
5 KB SDHP
rest 4 mins

8min @ 85% Aerobic
200m Row/15 Cal AD
7 T2B
7 Push Ups

Foundations
A. Deadlift; 3111; 6-4-4-4; rest 2mins

12min AMRAP
200m Run
5 Burpee Box Jumps
7 KB SDHP
9 Sit Ups

Metabolic
Run 200m
Jump Rope for 30 seconds (Double Under or Single Under)
Run 200m
10 Burpees
Jump Rope for 30 seconds (Double Under or Single Under)
Run 200m
10 Burpees
10 Toes To Bar
Jump Rope for 30 seconds
Then immediately into 3 rounds of:
Run 200m
10 Burpees
10 Toes To Bar
15 Hang Squat Cleans to Thruster with dumbbells

Out of Town WOD

12min AMRAP
200m Run
5 Burpee Box Jumps
7 Burpees
9 Sit Ups

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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