TJ’s Gym WOD for Wed. Feb 13th

IMG_2747

Steve is quite diesel for being a beginner.

Novato 8:30 and 9:45 are combined at 9:15 tomorrow over at Novato Rec.  We’ve got some nasty stuff lined up for you.

WOD

All Levels
A1. 5 Push Press + 3 Push Jerk; rest 90sec; 4 sets
A2. Two Arm DB Bent over row; parallel grip; 2010; 15reps; rest 90sec; 4 sets

4 Sets for Times
10 KBS
6 Burpees (as high as possible)
Run 100m/Row 150m
6 Burpees AFAP
10 KBS
rest 2-3mins

Wrench
A. 2 Push Jerk + 1 Split Jerk; rest 2mins; 5 sets
3 Sets for Reps
60sec – KBS 70/53
rest 15sec
60sec – Burpees
rest 15sec
60sec – Airdyne
rest 3mins

Foundations
A. Hang Power Snatch; Skill Introduction
B. Hang Power Clean Skill Introduction

4 Rounds
6 Hang Power Snatch
8 Wall Balls
12 Cals Airdyne
40 Jump Rope

Metabolic

I am truly proud of the programming that I put into these style of workouts and I am very proud of the folks who take them on once or twice a week.  I am pretty disappointed in  the people who have begged for workouts like these  and who continue to not show up.

“Names”

10 Clean and Jerks outside 135/95

Run 400

21 KB Swings 53/35

12 Pullups

50 Wall Balls

3 Rds

Out of Town WOD

4 Rounds
6 Burpees
8 Pushups
12 Squats
40 Double Unders

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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