TJ’s Gym WOD for Thurs. Nov. 17th

Rumor has it TJ’s Gym helps you fit into your high school cheerleading outfits.  Linda and Suzanne told me that rumor.  Thanks for the pic Kelly.

Competitors meeting this Sunday in Corte Madera.  Check the Events Box for the other updates.

Thanksgiving week schedule is as follows:

Wednesday- No classes after the noon classes.

Thursday- Community workout at Redwood High School at 9am.  There will also be a TJ’s Kids workout at 9am as well so bring your kids who are already in our program.  Sorry we can’t accommodate kids who aren’t familiar with the program.

Friday- TBD.  There will probably be two classes at each gym between 7:30 and 10:30am.

Saturday and Sunday normal schedule


Complete the following
4 Sets of handstand holds; 30-60sec each
4 sets of Ring Rows or Muscle Up Rows; AMRAP


For Time

200m Run
15 DB Sprawl w/ Renegade Row
400m Run
15 DB Sprawl w/ Renegade Row
200m Run

*DB Sprawl w/ Renegade Row - hold two dumbbells at your sides. lower them to the ground, jump your feet backwards to a plank position, row the right DB to your armpit, then row the left to your armpit, jump your feet back and stand up with the dumbbells = 1 repetition

Out of Town WOD

200m Run
15 Burpees
400m Run
15 Burpees
200m Run

Mobility WOD


About tjsgym

Owner of TJ's Gym
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