Metabolic time change, PED’s and TJ’s Gym WOD’s for Mon. Feb 4th

This is one of the greatest articles on Performance Enhancing Drugs I’ve ever read.  Grantland.com

The San Rafael Metabolic early morning class will be switching from 5:45am to 5:30am starting this Monday Feb. 4th.

WOD 

All Levels
A. Back Squat; 31X1; 3-5; 4 sets; rest 2mins
B1. OHS; 5 reps @ skill effort; rest 60sec; 3 sets
B2. Supinated Pull Up; 4-6 reps hard; rest 60sec; 3 sets

3 Rounds for Time
300m Run
12 Wall Balls
12 Pull UPs

Wrench
A. Back Squat; 31X1; 3-5; 4 sets; rest 2mins
B1. OHS; 10 Reps; rest 20sec; 3 sets
B2. 10-15 C2B Kipping Pull Ups; rest 90sec; 3 sets

3 Rounds for Time
300m Run
12 Wall Balls
5/3 Muscle Ups

Foundations
A1. Back Squat; 5-5-5
A2. Supinated Strict Pull Up; 4-6 reps; 3 sets
B. OHS; skill Practice

3 Rounds for Time
300m Run
12 Wall Balls
12 Pull UPs

Out of Town WOD

3 Rounds for Time
300m Run
21 Squats
12 Pull UPs

100 Double Unders

Metabolic

300m Run

10 Pullups

20 Wall Balls

30 KettleBell Swings

12 Calories on Airdyne

5 Rounds

Mobility WOD

Screen Shot 2013-02-03 at 9.52.54 AM

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About tjsgym

Owner of TJ's Gym
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