WOD for TJ’s Gym CrossFit San Rafael/Corte Madera/Novato Wed. April 13th, 2011

Terra is another 8 weeker who, at least by looking at her, has transformed herself.  She along with everyone else will be getting their pre and post measurements on Saturday at the BBQ.  Remember it is at 1:30pm in San Rafael and everyone is invited.  It will be a hoot listening to these amazing stories.  You really should be there.  Danny is hitting the gym, the tanning AND the laundry right before hand so he will be Jersey fresh.

We’ve got no TJ’s Kids this week or Metcon Mom’s.  Just a reminder.

Open Sectional workout 11.4 has been announced.

We will be rocking the house from 12-2pm with all of our registered athletes performing this next Open workout on Saturday before the BBQ so you all should come in and cheer them on.

WOD

A1. Dumbbell Russian Step Ups; 8 reps/leg; 5 sets; rest 30sec
A2. Renegade Rows (no push up); 8 reps/side; 5 sets; rest 30 sec

B1. Heavy Russian KBS x 20 reps (go heavy); 4 sets; 60sec rest
B2. Anchored Sit Ups x 25 reps (as fast as possible); 4 sets; 60sec rest

C. OH Walking Lunge; 20 Steps x 4 sets; 30sec rest (use weight plates or sandbags overhead, go as heavy as you can while maintaining straight arms and upright torso)

Out of Town Workout

Run a 5k (on a route that you can repeat in the future)

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