TJ’s Gym WOD for Wed. May 2nd

Most of you guys know Chiz.  Do you know the hat?  I’m pretty sure she has worn it every single day she has come to the gym for the last four or five years.  It’s not pretty, not pretty at all.

2012 Northern California CrossFit Regionals.  May 18th-20th at the Santa Clara Fairgrounds.  We need you there.

This Sunday in Novato is “Bring a Friend to TJ’s Day.”  10am Coach Gilly will be putting you and your buddy or buddies through an amazing workout.  Free of charge!

Dr. Allison will be speaking about “The Power of Community” at Barnes and Noble this Saturday at 10am.  Get the info here.

WOD

Olympic Lifting Barbell Technique/Strength: Split Jerk
2-2-2-2-2-2-2; rest 90sec-120sec
———————————————-
Overhead/Sit Up Stamina
B. 10min Push Jerks – complete as many “unbroken” ladders as possible (1-2-3-4-5)
*athlete must lower bar to waist between each set. athlete performs 1 push jerk, then lowers the bar to waist, then bar comes back up and athlete performs 2 push jerks, then lower the bar to waist, then bar comes back up and athlete performs 3 push jerks…. sets continue like this until athlete reaches 5 reps. At that point 1 full ladder is complete and the athlete starts the ladder over again. The athlete may drop the bar to the ground between sets or may just lower the bar to their waist. Each set must be unbroken.

C. 10min Sit Ups- complete as many “unbroken” ladders as possible (3-6-9)
*athlete does 3 sit ups unbroken, stands up and performs 1 sprawl, athlete then does 6 sit ups unbroken, stands up and performs 1 sprawl, athlete then does 9 sit ups unbroken, stands up and performs 1 sprawl…. that completes 1 ladder, and they will attempt as many ladders in 10mins as possible.

Out of Town WOD

A.  10 minutes of Pushups.  Every time you stop you have to do 3 squats

B.  10min Sit Ups- complete as many “unbroken” ladders as possible (3-6-9)
*athlete does 3 sit ups unbroken, stands up and performs 1 sprawl, athlete then does 6 sit ups unbroken, stands up and performs 1 sprawl, athlete then does 9 sit ups unbroken, stands up and performs 1 sprawl…. that completes 1 ladder, and they will attempt as many ladders in 10mins as possible.

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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