TJ’s Gym WOD for Fri. March 15th

13.2 Open workout schedule is the same as last week.  Register on the dboard so that heats can be created.

WOD 

All Levels
A. Back Squat; 3 Reps @ 77% (1RM or effort if you don’t know 1RM); rest 90sec; 4 sets
B. Open Skills Prep
C. 13.2

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box

 

Wrench

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
75 pound Shoulder to overhead, 5 reps
75 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
95 pound Shoulder to overhead, 5 reps
95 pound Deadlift, 10 reps
15 Box jumps, 20″ box

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
55 pound Shoulder to overhead, 5 reps
55 pound Deadlift, 10 reps
15 Box jumps, 20″ box

 

Foundations

A1. Sumo Deadlift; 5 reps; 4 sets
A2. Side Plank 30-45sec/side; 4 sets

8mins @ 85%
200m Run
8 KB SDHP
8 Box Jumps Step down(low height)
rest 4mins
8mins @ 85%
200m Row
10 Push Ups
10 Sit Ups

Metabolic

5 Shoulder to Overhead with DB’s

5 DB Deadlifts

5 Calories on Airdyne

5 Ball Slams

100m Run

Increase 5 reps, Calories and 100m per round

25 min AMRAP

 

Out of Town WOD 

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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