Sunday Switcharoo, TJ’s Gym WOD for Sat. Feb 23rd and Sun. Feb 24th

feb23

Matt coached my kid’s indoor soccer team in Birkenstocks but at the gym he’s just too damn fast to photograph.

All Sunday SR classes (class, BBC and kids class) will all be held in CM due to the Masters Mini Camp.

WOD

All Levels
A. Sumo Deadlifts; 2reps (moderate); rest 60sec; 10sets

For Time
25 Thrusters 95/65
50 Burpees
75 Air Squats
100 Double Unders

Wrench
A1. Deadlifts; 15 TnG reps (moderate); rest 20sec; 4 sets
A2. AMRAP HSPU; 4 sets; rest 2mins
For Time
25 Thrusters 115/75
50 Burpees (6″ target)
75 Air Squats
200 Double Unders

Foundations
A. Deadlifting – 5-5-5-5
A2. Press – 5-5-5-5
B1. KBS Practice
B2. DB Push Press Practice
For Reps
:30sec – DB Push Press
:15sec – Rest
:30sec – KBS
:15sec – Rest
:30sec – Airdyne
1min – Rest

Sunday

Benchmark Sunday

A. 20 min Open Gym skill work

B. “Helen”
3 rounds for time:

400m Run
21 KBS 53/35
12 Pull-ups

Out of Town WOD

400m Run

21 Burpees

12 Pullups

3 rds

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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