TJ’s Gym WOD for Sat Mar. 2nd and Sun Mar. 3rd

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All Levels
A1. Sumo Deadlift; 3-3-2-2; rest 90sec
A2. Dips; 6-8reps; rest 90sec; 4 sets

14min AMRAP
50 KBS
50 Step Ups (24/20″)
50 Push Press (75/55)
50 Lunges
50 Wall Balls
50 Burpees
50 Double Unders

Wrench
A1. Touch and Go Deadlifts Reps; 20 reps; rest 90sec; 3 sets
A2. Ring Dips; AMRAP; rest 90sec; 3 sets

Conditioning Same as All Levels

Foundations
KBS Practice
Thruster Review
Jump Rope Mechanics/Double Unders

8min AMRAP
5 Thrusters
5 Pull Ups
5 Burpees
rest 4mins
8mins
8 KBS
8 Push Ups
20/60 Jump Ropes (doubles/singles)

Sunday

Benchmark Sunday / Bday WOD
In honor of Ingmar Bastian’s 18th birthday:
A. 20 min Gymnastics Skill Work – handstands, HSPU, or Muscle-ups

B. “Karen”
150 Wall Balls for time. 20/14#

Optional Wrench enhancement: 11 foot target men, 10 foot target women.

If you did the workout on Saturday your coach will have another option for you

Out of Town WOD

8min AMRAP
15 Squats
5 Pull Ups
5 Burpees
rest 4mins
8mins
25m Bear Crawl
8 Push Ups
20/60 Jump Ropes (doubles/singles)

 

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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