NUTS! Gymastics info and TJ’s Gym WOD for Wed. June 5th and Thurs June 6th

Picture 1

I will be in the Bay Area on Tuesday, June 11 

If you would like to place an order, please contact me by Sunday, so I can plan my delivery schedule.

This will be the last almond delivery until after we harvest our new crop.

Prices listed below.

We expect to have our new crop by the end of September/early October.

 

Unpasteurized Almonds

1# bag-$8

2# bag-$15

5# bag-$36

10# bag-$71

50# box-$350

Almond Butter-Sprouted & Dehydrated

8oz jar-$10

16oz jar-$20

Almond Flour or Almond Meal

1# bag-$8

½# bag-$5

Happiness and Good Health!

Angie

Angelina McKinsey

Nut-N-Other Farms

6212 Silveyville Road

Dixon, CA 95620

(707) 318-4970

Angie@nutnother.com

www.nutnother.com

Gymnastics classes are suspended until further notice.

Please email allison@tjsym.com if you’re interested in these classes and let her know good times for you.
Thanks!

WOD 

Wednesday

All Levels
A1. Powell Raise; 30X0; 8-10reps; 3 sets rest as needed
A2. Front Leaning Rest (rings, feet elevated); 30-60sec; rest as needed; 3 sets

B1. Front Squat; 2-3 Reps; rest as needed; 5 sets
B2. Ring Row/Body Row; AMRAP @ 2020 tempo; rest as needed; 5 sets

C. 5 Sets (choose one of the below options)
Row 200m @ 97%
Airdyne 30sec @ 97%
Run 200m @ 97%
rest 2-3mins

Wrench
A1. Powell Raise; 30X0; 8-10reps; 3 sets rest as needed
A2. Front Leaning Rest (rings, feet elevated); 30-60sec; rest as needed; 3 sets

B1. Back Squat; 2-3 Reps; rest 20sec; 4-5 sets

B2. 15-20 COVP Kipping Pull Ups; rest 2:30; 4-5 sets

C. 30/30 Row or Airdyne

@ 90%
@50%
12 sets

Metabolic

“The Triad”

Teams of three.  Two work while one “rests.”  Can’t work until “resting” teammate is set

Complete 100 Wall Balls, 2 work while 1 holds chin over bar

Complete 100 KB Swings, 2 work while 1 holds 95/65 lb barbell overhead.

Complete 100 Power Cleans 95/65 while 1 Runs 200m

Complete 200 Partner Wall Ball Situps, 2 work while 1 holds plank

Tuesday

All Levels
A1. SL RDL; 3010; 14-16 reps alternating legs each rep; rest 90sec; 4 sets
A2. Floor Press; 30X0; 4-6reps; rest 90sec; 4 sets

5 min @ 90%:
5 burpees
10 hard row strokes
rest 3 min
5 min @ 90%:
5 BJ’s
7 T2B
rest 3 min
5 min @ 90%:
5 push ups
5 CTB chin ups
10 squats

Wrench
A1. SL RDL; 3010; 14-16 reps alternating legs each rep; rest 90sec; 4 sets
A2. Floor Press; 30X0; 4-6reps; rest 90sec; 4 sets

15-12-9
Deadlift 225
Box Jump 24/20
rest 5mins
10min AMRAP
15 Airdyne Cals
15 Push Ups
30 Double Unders

Out of Town WOD

100 Pushups

100 Situps

100 Squats

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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