TJ’s Gym WOD for Wed .Feb 6th

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www.norcalteens.com

WOD 

All Levels
A1. Push Press; 8-10reps; rest 90sec; 4 sets
A2. Two Arm DB Bent over row; parallel grip; 2010; 15reps; rest 90sec; 4 sets

4 Sets for Times
6 Push Jerks (tough)
9 Box Jumps
200m Row/Run or 16/14 Cals AIrdyne
rest 2-3mins

Wrench
A. Split Jerk; 3-2-1-1; rest 2mins

3 Sets @ 100%
30sec Push Press (115/75)
30sec Box Jumps (24/20)
30sec KBS (70/53)
30sec Airdyne
rest 8mins
Foundations

A1. Press; 6 Reps; rest 90sec; 4 sets
A2. Ring Rows

4 Sets for Times
6 Push Jerks
9 Box Jumps
16/14 Cals AIrdyne
rest 2mins

Metabolic

1 Hang DB Cluster 40/25

1 Bent over DB Row

2 DB Clusters

2 DB Bent Over Rows

3 and 3, 4 and 4 etc.

At the top of every odd minute you must run 100m or do 7 Burpees

AMRAP in 26 minutes

Out of Town WOD

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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