TJ’s Gym WOD for Wed. Dec. 28th

Marci and Geoff are celebrating Karen Boone’s birthday by performing the traditional Novatian Walking Lunge Dance.

I heard something about that nutrition thing today…you?

Here’s an article from the NY Times about how the gluten free revolution is upon us and here is another article from Lift Big, Eat Big describing what a load of crap it is.  Thanks Megz.

WOD

A. Barbell Bulgarian Split Squat (Front Rack); 32X1; 8-10 reps; 3 sets; rest 60sec between legs
B1. Walking Lunge; 12-14 continuous steps w/ Dumbbells/Kettlebells for load; rest 15sec; 3 sets
B2. AMRAP C2B Pull Ups or Ring Rows; rest 60sec; 3 sets

For Time
500m Row
75 GHD Sit Ups/Weighted Sit Ups
400m Run

Out of Town WOD

A.  Bulgarian Split Squat (Holding something heavy); 32X1; 8-10 reps; 3 sets; rest 60sec between legs
B1. Walking Lunge; 12-14 continuous steps w/ something heavy for load; rest 15sec; 3 sets
B2. AMRAP C2B Pull Ups or Ring Rows; rest 60sec; 3 sets

For Time
400m Run
75 Weighted Sit Ups
400m Run

Mobility WOD

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