Novato Schedule changes for next M,T and Wed. and TJ’s Gym WOD for Sat. Feb 9th and Sunday Feb. 10th

feb9Jenny sporting some sweet TJ’s Blue.

**Novato schedule change for next week due to the Outlaw Training Camp!

Next Monday Feb. 11th the 6pm class will be switched to 8pm.  Next Tuesday, Feb. 12th  the 9:15am class will be held at the Downtown Novato Rec Center at 950 Seventh St on the outdoor turf field.  The Wednesday 8:30 and 9:45am class will be combined at 9:15am and held at the Rec Center as well.  On Tuesday and Wednesday all Novato clients will be given all access to the other three Southern Marin locations.  All Open Gym times will be cancelled for next Tuesday and Wednesday in Novato as well.  Please email gilly@tjsgym.com with any questions.

 

WOD 

All Levels
A1. Sumo Deadlifts; 5reps; rest 90sec; 4 sets
A2. Dips; 3-5reps; rest 90sec; 4 sets

15 min AMRAP
10 hand release push ups
10 box jumps 24/20″
10 push press 95/65#
30 double unders

Wrench
A1. BB Sumo Deadlift High Pull: 10reps unbroken and smooth; rest 30sec; 4 sets
A2. Ring Dips; AMRAP (-2); rest 90sec; 4 sets

15 min AMRAP
10 hand release push ups
10 box jumps 30/24″
10 push press 105/70#
30 double unders

Foundations
A1. Sumo Deadlifts; 5reps; rest 90sec; 4 sets
A2. Dips; 3-5reps; rest 90sec; 4 sets

12 min AMRAP
5 hand release push ups
10 Step ups
10 DB Push Press
30 Jump Ropes

Out of Town WOD

12 min AMRAP
5 hand release push ups
10 Step ups
10 Sprawls
30 Double Unders

Sunday

A. Power Clean – 12 min to work up to a heavy single

B. “Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Power Cleans 135/95

Sub for muscle-ups: 7 HARD, strict, C2B pull-ups. Bands, bodyweight, or added weight if necessary all OK.

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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