Tj’s Gym WOD for Mon. Feb 18th

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Great to spend some time with some of the TJ’s community’s best today. Thanks for coming to Marin, Bartle Family. We miss you guys!

Regular schedule at all gyms all week this week, including tomorrow.

We still have a few spots left in our Masters Mini-Camp for Athletes age 40 and over.  Sunday, February 24th at TJ’s Gym San Rafael.  Email allison@tjsgym.com to register.  $99 for a full day of training, coaching, learning about performance nutrition and programming, and discussing the psychological/emotional components of competition.  Get ready for the CF Open or whatever else you might be training for, all with other Masters athletes.

As of last week, I’m starting a new Sunday-night tradition on our blog:  An article from our own Dr. Allison Belger will now appear each Sunday night on our blog.  Tonight’s piece is a winner about the psychology of the muscle up.  It was first published in WOD TALK Magazine back in December.  Enjoy!

WOD

All Levels
A. Back Squat; 30X1; 2-4reps; 4 sets; rest 2mins
B1. OHS; 10 reps (technique); rest 60sec; 3 sets
B2. Strict Mixed Grip Pull Up; 3-5 reps; rest 90sec; 3sets

3 Rounds for Time
400m Run
21 Box Jumps
12 Pull Up

Wrench
A. Back Squat; 30X1; 2-4reps; 4 sets; rest 2mins
B1. OHS; 10 reps from the floor; rest 20sec; 3 sets
B2. AMRAP kipping pull ups; rest 2mins; 3sets

3 Rounds for Time
400m Run
21 Box Jumps (24/20)
12 KBS (70/53)

Foundations
A1. Push Press; 5-5-5-5;
A2. Ring Rows; 2020; 10-12reps

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

Metabolic

Tire Flip technique work for ten minutes then:

“Hurry the Flip Up!” Partner Workout

5 Tire Flips

10 Tire Box Jumps

15 Overhead Squats (45lb Bar)

5 Rounds

Partner 1 AirDynes until Partner 2 finishes the work.  Switch.  Each partner must complete 4 rds and 4 Airdyne Rides.  Score is time and total calories ridden.

Out of Town WOD

4 Sets for Time
5 Burpees
10 Lunges
Run 200m
10 Lunges
5 Burpees

Run 200

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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