TJ’s Gym WOD for Wed. Apr. 4th

Chris and Brian O’keefe just added Liam to their brood.  He’s number 4.  You heard me right.  Congrats to the whole family.  Here are words from Brian himself:

A good KB AMRAP  with the boy as an introduction to the world (2x body weight!!!).  After a growler of a chipper WOD for his mom, baby Liam Cormac O’Keefe yelled “time” at 6:38 AM.  Chris did it Rx at 7 lbs 15 oz and 21 inches in 14 hours 38 minutes.  Both mom and Liam and doing great, and Chris says she will be knocking out pistols again before I can do my first muscle up… Game on A huge thanks to Dr Kristin Matsik for coaching the WOD and Brad for tolerating the all nighter!!!! 

From the Dr.:
Hi Everyone,
The new session of Barbell Club starts THIS WEEK!!!!!
Here’s the information you need.
Class Times:

1.  Corte Madera Wednesdays 6pm  April 4th– July 25th  (16 classes)
2.  San Rafael  Sundays 9:30am April 15th-July 29th  (16 classes)
Membership Options:
One per week $320 for the session (comes to $20/class) OR
Two per week $576 for the session (comes to $18/class) OR
Barbell Club Punch Card  $390 for 15 classes (comes to $26/class)  Will expire on July 29th valid at either location
***10% off membership for one member of married couples who join together***
Please let me know if you would like to register and please designate which membership option you’d like, and feel free to pass this along to friends who might be interested.
Thank you!
allison@tjsgym.com
 WOD 

A. 3 Sets
AMRAP HSPU (use appropriate modifications to ensure challenging sets of 10 or more)
300m Row Sprint
rest 2:30mins between set

B. 3 Sets
10 Heavy KBS
20 cals Airdyne
rest 2mins between set

C. 3 Sets
20 Burpee lateral hops as fast as possibile
rest 90 sec between set

D. 3 Sets
30 Hollow Rocks
rest 30sec between sets

Out of Town WOD

A. 3 Sets
AMRAP HSPU (use appropriate modifications to ensure challenging sets of 10 or more)
300m Run Sprint
rest 2:30mins between set

B. 3 Sets
10 Burpees
20 cals Airdyne
rest 2mins between set

C. 3 Sets
20 Burpee lateral hops as fast as possibile
rest 90 sec between set

D. 3 Sets
30 Hollow Rocks
rest 30sec between sets

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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