WOD for Tuesday, July 31st

   From Coach Megan K:

Rochelle free falling in her TJ’s blue with some safety knick knacks on top. Did I mention that she was in free fall for 60 seconds!???  Just think about how long 60 seconds is on the airdyne.

New Session of Barbell Club details below. Please email allison@tjsgym.com to register BEFORE you attend your first class!
Corte Madera Wednesdays 6pm-7:15pm  August 1-December 19th  (20 classes) NO CLASS WEDNESDAY, November 21st
San Rafael  Sundays 9:30-10:45 am August 5th-December 16th   (19 classes) NO CLASS ON SUNDAY, October 28th
Membership Options:
One per week $400 for the session on Wednesdays (comes to $20/class)
One per week $380 for the session on Sundays (comes to $20/class)
Two per week $702 for the session (comes to $18/class)
OR
Barbell Club Punch Card
$400 for 16 classes (comes to $25/class)
Will expire on December 19th
Valid at either location, either time
***10% off membership second family member when two join together***

WOD

 A1. Front Squat; 2-3 tough reps; rest 10sec

A2. Back Squat; 5-8 reps at same weight as Front Squat; rest 30sec
A3. Strict Pull Ups (L-pull ups if you can); AMRAP; rest 2-3mins
*if you don’t have strict pull ups then aim for 5-10 reps each set with band assistance.

Conditioning – 4 Sets
10 Pull Ups
10 Burpees
20sec Row/Airdyne Sprint
Rest Walk 2-3mins

     

                                                          

Out of Town WOD

Conditioning – 4 Sets
10 Pull Ups
10 Burpees
20sec Mt. Climbers
Rest Walk 2-3mins

Mobility WOD

You need full range. WT Eff!

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