Tj’s Gym WOD for Wed. Feb 20th

feb 18Lots of people coming back like TChambs here. Rumor has it there has been a Stirman sitting as well.  

WOD 

All Levels
A1. 3 Push Jerk; rest 90sec; 4 sets
A2. BB Bent over row; 2010; 15reps; rest 90sec; 4 sets

4 Sets for Times
10 DB Push Press
10 KB SDHP
Run 200m
10 KB SDHP
10 DB Push Press
rest 2-3mins

Wrench
A. 5 Push Press + 3 Push Jerks + Split Jerks; rest 90sec; 4 sets
Max Reps
5mins – Burpees
4mins – Wall Balls
3mins – Row Cals
2mins – Back Squat 135/95
1mins – Shoulder to Overhead 135/95

Foundations
A1. Back Squat; 5-5-5
A2. Strict Pronated Pull Up; 5-8reps; rest 90sec; 3sets
B. OHS; Skill Practice

3 Rounds for Time
300m Row
12 OHS
15 Box Jumps

Metabolic

5mins – Burpees
4mins – Wall Balls
3mins – Row Cals
2mins -Air Squat
1mins -DB Shoulder to Overhead 40/30

2 mins- KB Swing

3 mins- Airdyne

4 min Ball Slam 40/30

5 min -Situps

Total number of reps and calories

 

Out of Town WOD

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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