TJ’s Gym WOD for Mon. June 11th

So good to have “The Raven” back in the house.

Women’s group Monday night at 7:20pm in San Rafael.  All the women in our community are welcome to this group.

Great job Blue.  St Jude’s thanks you and I thank you.  You are a powerful community.

From Marcus:

The coming week we will be starting a 6-7 week block focusing on single and double leg strength in the squat. We will prioritize the pulling movements in our upper body training. Our emphasis on submaximal capacity (80-90% effort) will continue and towards the end of this phase we will start to layer in some shorter max effort conditioning sets.

Final Standings

Nice work Blue!

WOD

A1. Strict Chin Up (supinated grip); 21X0; 4-6 reps; 4 sets; rest 60sec
A2. 25 Hollow Rocks; 4 sets; rest 60sec

4 sets
:40sec – Pull Ups (kipping or jumping only, no strict)
:20sec – rest
:40sec – Burpee
:20sec – rest
:40sec – Rowing
:20sec – rest

Out of Town WOD

4 sets
:40sec – Pull Ups (kipping or jumping only, no strict)
:20sec – rest
:40sec – Burpee
:20sec – rest
:40sec – Running
:20sec – rest

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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