TJ’s Gym WOD for Wed. Feb 27th

feb27Are you coachable during the workout?  Or only before and after?

WOD

All Levels
A1. Push Jerk; 3-2-1-1; rest 90sec;
A2. BB Bent over row; 2010; 8reps; rest 90sec; 4 sets

4 Sets for Times
Row 200m or AD 18/14 Cals
8 DB Push Jerks
12 Pull Ups
8 DB Push Jerks
Row 200m or AD 18/14 Cals
rest 2-3mins

Wrench
A. 2 Push Press + 2 Push Jerk + 1 Split Jerk; rest 2mins; 5 sets

4 Sets for Reps
1min – Slam Ball
1min – HSPU
1min – Row (cals)
rest 2mins

Foundations
A1. Push Press; 5-5-5-5;
A2. Ring Rows; 8-10 reps
B. Push Jerk Technique Practice

4 Sets for Times
AD 12/10cals
8 Push Jerks
12 Sit Ups
AD 12/10 Cals
rest 90sec

Metabolic

Sled Push 50m (Down and back of parking lot from gym to Chop Shop Curb and back or from retaining wall to sidewalk and back

25 Situps

10 Jumping Lunges (1 is 1)

10 Ball Slams

15 Kettlebell Swings

AMRAP in 20 minutes

Then:

Tabata Hollow Rocks

 

Out of Town WOD

4 Sets for Times
50 Walking Lunge Steps
8 Push Ups
12 Sit Ups
200m Sprint
rest 90sec

 

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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One Response to TJ’s Gym WOD for Wed. Feb 27th

  1. Sherri Bihn says:

    I am coachable before, during and after! Anytime, bring it on!

    Sher

    Sent from my iPad

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