TJ’s Gym WOD for Fri. March 8th

If you’re planning on doing the Open in one of our community workouts on Saturday, please go to the D board and sign up so we can create heats and plan judging!  Please plan to stay to cheer on and/or judge others.  We may not need everyone, but you should be prepared to help out if we need you. Thanks!

TEAM NOVATO  9am in NOVATO during the class (if you go to class, expect the Open workout and some mayhem!)

TEAM SAN RAFAEL 9:30am in SAN RAFAEL during class time (same note as above)

TEAM MILL VALLEY 11:00am in MILL VALLEY (feel free to warm up at 10:45 while class finishes)

TEAM CORTE MADERA 9:30am in SAN RAFAEL

GO BLUE!!!!!
WOD

All Levels
A. Back Squat; 3 Reps @ 75% (1RM or effort if you don’t know 1RM); rest 90sec; 4 sets
B. Open Skills Prep
C.

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

Wrench

Same as All Levels

Foundations
A. Hang Power Clean + Front Squat; skill and drill

4 Rounds for time
5 Power Clean to Front Squat
10 Push Ups

rest 2mins – then
4 Rounds for time
5 Burpees
10 Air Squats

Finisher – Tabata Sit Ups

Metabolic

Workout 13.1

20 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 75 / 45 lbs
20 Burpees
30 Snatch, 75 / 45 lbs
10 burpees
Max Row or Calories on Airdyne for Remaining time if any.

Out of Town WOD

4 Rounds for time
5 Power Clean to Front Squat
10 Push Ups

rest 2mins – then
4 Rounds for time
5 Burpees
10 Air Squats

Finisher – Tabata Sit Ups

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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