TJ’s Gym WOD for Sat. Mar 23rd and Sun. Mar 24th

IMG_2947Good job with the stretchy stretchy kids and it looks like a couple of folks have fallen in the background and they just can’t get up!

WOD

All Levels

A1. Bulgarian Split Squat; 30X0; 6reps/leg; rest 90sec; 3 hard sets
A2. Ring Rows; AMRAP; 3 hard sets; rest 90sec

10mins @ 85%
200m Run
20 Step Ups (unweighted)
10 SIt Ups
rest 5mins
10mins @ 85%
200m Row/16 Cal AD
10 Push Ups
30 Double Unders

Wrench
CrossFit Open WOD

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

8mins @ 85%
200m Run
20 Step Ups (unweighted)
8 T2B (knee raise scaled)
rest 4mins
8mins @ 85%
200m Row/16 Cal AD
10 Push Ups
30-50 Jump Ropes

Sunday

A. Build to a heavy single Clean and Jerk in 15 min

B. “Grace”
30 Clean and Jerks for time 135/95

Out of Town WOD

Run 400m

10 Pushups

Run 300m

20 Pushups

Run 200m

30 Pushups

Run 100m

40 Pushups

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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