TJ’s Gym WOD for Wed. Nov 28th

WOD 

All Levels
A1. Deadlift; 3111; 4-4-4-4; rest 90sec
A2. Weighted Push Ups; 10-8-6-10; rest 90sec

Run Bike Row
30sec @ 90%
30sec @ 50%
x10
rest 3mins
30sec @ 90%
30sec @ 50%
x8

Foundations
3 Rounds not for time
10 Hollow Rocks
10 Shoulder Kips
10 Scapular Push Ups
Strength
A1. Deadlift; 3111; 5-3-3-3; rest 90sec
A2. Push Ups 21X1; 8-10reps; rest 90sec

4 Sets for Times
Row 250m
8 Burpees
rest 60sec

Metabolic
10 KB SDHP
12 Pushups
15 Situps
20 KB Swings
Row 500m/Run 400m/ AD 12 Cals
Then back down, then back up. As many times in 30 min.

Out of Town WOD

A1.  Max set of Pushups

Rest 90 seconds

A2.  Max set of Toes to Bar or Hollow Rocks

Rest 90 seconds

5 sets

then:

Run at 90% effort for 30 seconds, Walk for 45 seconds

16x

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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