End of and Era and TJ’s Gym WOD for Wed. May 29th

Screen Shot 2013-05-28 at 8.28.37 PMI swear my Regionals post is coming but we had, as Coach Calen said,  an “end of an era”  today.  The shoebox in Corte Madera has now closed for good.  Many great memories and many  great people passed through during the last four years.  Thank you everyone, but most of all the hardcore CM crew.  Your dedication to  creating a community out of 1400 sq ft was something to behold.  Allison and I are working tirelessly to get you all back into a facility you can call home.  Exciting things are on the horizon.

I promise my Regionals recap is coming tomorrow.

WOD 

All Levels
A1. Powell Raise; 30X0; 8-10reps; 3 sets rest as needed
A2. Dip Support (rings, bars, L-hold); 30-45sec; 3 sets; rest as needed

B1. Front Squat; 5-5-5-3-3; rest 90sec;
B2. Strict Pull Ups; 3-5reps; rest 2mins; 5 sets

C. 4 Sets (choose one of the below options)
Row 350m @ 95%
Airdyne 60sec @ 95%
Run 300m @ 95%
rest 2-3mins

Wrench
A1. Powell Raise; 30X0; 8-10reps; 3 sets rest as needed
A2. Dip Support (rings, bars, L-hold); 30-45sec; 3 sets; rest as needed

B1. Front Squat; 2-3 Hard Reps; rest 20sec; 5 sets
B2. L-Pull Up AMRAP; rest 20sec; 5 sets
B3. AMRAP Kipping Pull Ups (-1); rest 2mins; 5 sets

C. 30/30 Row or Airdyne
@ 90%
@50%
10 sets

Metabolic

Row 1000m or AD 50 Cals

50 KB Swings 53/35

Run or Row 800m

50 Ball Slams

Row 500m or AD 25 Cals

50 Double Unders

Run or Row 500m

50 Wall Balls

Out of Town WOD 

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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