TJ’s Gym WOD for Thurs. March 7th

mar7Thanks Sue W for sending me this article: Phys Ed: The Benefits of Weight Training for Children 

Check the Dboard for all kinds of new information regarding the Open workout for this week.

WOD

All Levels
3 Sets
12 KB SDHP
400m Run
rest 2mins between sets

3 Sets
15 KBS
75sec Row/Bike @ high continuous effort
rest 2mins between sets

Finisher – 3 rounds not for time
20 Hollow Rocks
Bear Crawl 30m

Wrench

Thrusday

Open Prep
15 Burpees to target
15 Snatch @ starting weigth
rest 2mins
15 Burpees to target
10 Snatch @ second weight
rest 2mins
15 burpees to target
5 Snatches @ third weight
*Focus on steady pace. Think about MAP session. This is a long one and you need to find a good rhthym
Skills Practice –
Double Unders, Kipping Pull Ups, Muslce Up work
Friday
20mins – row or bike
30sec @ 85%
30sec @ 50%
* keep the pace aerobic.
Mobilize for snatch and practice snatch skills
Saturday
13.1 – Compete

Foundations
A. Sumo Deadlift; 5 reps; 4 sets
A2. Side Plank 30-45sec/side; 4 sets
3 Sets
12 KB SDHP
200m Run
rest 1mins between sets

3 Sets
15 KBS
60sec Row/Bike
rest 90sec between sets

Out of Town WOD

3 Sets
12 Burpees
200m Run
rest 1mins between sets

3 Sets
15 Box Jumps
200m Run
rest 90sec between sets

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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