TJ’s Gym WOD for Tues. Feb 12th

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The New Novato Rig.

Oh baby!  If you love this you better grab Cory Boyd and kiss him on the ….wherever.  He begged and pleaded and when that didn’t work he literally sat me down and presented his case like he was Tom Cruise in A Few Good Men.  The necessity, the functionality, the good vibes, the awesomeness that is… a new pullup rig!  How could we say no?  Another huge thank you to Mike Hutch, Kandi, Margot, Tyler, Demps, Rick and Pete for helping with the install.  A very special thank you to Jim O’Sullivan for spending ALL day in the gym prepping and just basically being an awesome dude.

Remember that 9:15am Novato class is at Novato Rec tomorrow.

WOD

All Levels
A1. 3 Position Power Snatch (High, Mid, Floor); 2-2-1-1-1; rest 90sec
A2. HS Hold/HSPU; choose effort that is hard for 30-40sec; rest 90sec

EMOM x 10
Odd – Hang Power Snatch 7 reps
Even – Push Ups 7-10 reps

EMOM x 10
Odd – Power Clean 7 reps
Even – Dips 5-10 reps

Wrench
A1. 2 Hang Power Snatch + 2 Hang Squat Snatch + Squat Snatch; rest 90sec, 4 sets
A2. AMRAP HSPU (kipping only); rest 90sec

EMOM x 10
Odd – 3 Power Snatch + 2 Hang Power Snatch (+ weight from last week)
Even – 6-10 Weighted Push Up (45/15)

EMOM x 10
Odd – 3 Power Clean + 2 Hang Squat Clean
Even – Kipping Dips 6-10

Foundations
A1. Push Jerk; 3-3-3-3;
A2. Ring Rows; 2020; 10-12reps

4 Sets for Times
5 Burpees
10 Lunges
Run 200m
10 Lunges
5 Burpees
rest 2mins
1min – Rest

Out of Town WOD

EMOM x 10
Odd – 20 Walking Lunge Steps
Even – Push Ups 7-10 reps

EMOM x 10
Odd – 7 Burpees
Even – Dips 5-10 reps

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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