WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Wed. April 6th, 2011

Brad Pollack has joined us after getting hammered by his wife Sarah Baker, the Purnells, the Smiths and the O’keefes.  One of the most pleasant dispositions and just flat out nice guy personalities that we’ve got in here.  He’s so grateful after each workout that I feel like I’m not doing my job.

Workout #3 for the Open Sectional has been announced.

Congratulations to Lisa Trav and Gia for Rx’ing Fran today.  So proud of you both.

WOD

15min Power Clean Technique – if you feel good you can work up to a heavy single (not necessarily a 1RM, just tough for today)

10 total sets
Every 2:30 minutes perform
5 Power Cleans (heavy but unbroken)
7 Clap Push Ups
10 Jump Lunges (as high as you can go, 1 is 1)

Out of Town Workout

10 total sets
Every 2:30 minutes perform
5 Kick Ups to Handstand (Must return to standing position after each rep)
7 Clap Push Ups
10 Jump Lunges (as high as you can go, 1 is 1)

Advertisements

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s