TJ’s Gym WOD for Fri. Nov 30th


Mrs. Shea does not shy away from anything. She’s not strong and she knows it. Just wait. This skinny chick is going to move serious pounds one day soon and then she’s going to walk over to you and take your lunch money.

NEW CLASS!  9am Sundays with Father Anthony in Mill Valley starting this weekend!

WOD

All Levels
7min – 85%
10 OH Walking Lunges
10 KBS (53/35)
20 Double Unders
rest 4mins
7min – 85%
200m Run
7 Knees 2 Elbow
7 Thrusters (75/55)
rest 4mins
7min – 85%
150 Row
10 Burpee
10 Wall balls

Foundations
7min – 85%
10 Walking Lunges
10 KBS
10 AD Cals
rest 4mins
7min – 85%
200m Run
7 Knees 2 Elbow
7 Thrusters
rest 4mins
7min – 85%
150 Row
10 Burpee
10 Wall balls

Metabolic
All Levels
7min – 85%
10 OH Walking Lunges
10 KBS (53/35)
20 Double Unders
Immediately into
7min – 85%
200m Run
7 Knees 2 Elbow
7 DB Thrusters (40/25)
Immediately into
7min – 85%
150 Row
10 Burpee
10 Wall balls

Out of Town WOD

All Levels
7min – 85%
10 OH Walking Lunges
10 Pushups
20 Double Unders
rest 4mins
7min – 85%
200m Run
7 Knees 2 Elbow
10 Squats
rest 4mins
7min – 85%
15 Mt Climbers
10 Burpee
10 Situps

 

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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