TJ’s Gym WOD for Wed. June 12th and Thursday June 13th

IMG_0882Jason getting jiggy wid it.

 

 

 

 

 

 

 

See below for the latest goodness from Dr.TJ’s Gym  at PsychologyWOD.com, this time on how to capture the exercise high as fuel for goal achievement.  Please take a minute to like PsychologyWOD’s Facebook Page and/or follow @psychologywod on Twitter so we can grow the audience for this cool and FREE resource that is Allison’s labor of love. Thanks!

Out-of-Comfort Zones, Exercise High, and Visualization: Powerful Ingredients for Change

Barbell Club, Kids, and Teen summer sessions are all under way. Email allison@tjsgym.com for info.

paleopowermealslogo

And now a little plug for Paleo Power Meals, who fed athletes and volunteers at Regional events around the country and who will be providing food at our TJ’s Gym/Reebok Nor’Easter Masters competition at Reebok CrossFit One June 29 and 30.  Great stuff!

 

 

 

 

WOD

Wednesday

All Levels
A1. Push Press; 32X1; 5-8reps; rest 90sec; 4 sets
A2. Single Arm DB/KB Row; 21X0; 8-10reps/arm; rest 90sec; 4 sets

B1. Ring/Bar Dips; AMRAP; rest 0sec; 4 sets
B2. 20 Anchored Sit Ups AFAP; rest 60sec; 4 sets
Re-Testing Week
Row 1000m
Run 1000m
Airdyne 3mins Max Cals

Wrench
A. Push Press; 5-5-5-5; rest 2:30
B. Pendlay Row; 5-5-5; rest 2mins
C. 2k Row For Time
D. 50 GHD Sit Ups; not for time

Metabolic

155/105 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 20/24 inch box
15 Muscle-ups or 15 Ring Dips or 15 Dips or 15 Toe Pushups
40/30 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135/95 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead (Parking lot down and back)

2009 CrossFit Games Chipper

Thursday

All Levels
Pre-hab – 3 Sets alternating arms; DB External Rotation; 10-12 reps/arm

A. 3 Position Snatch – High Hang, Mid Thigh, Floor; 5 working sets; rest as needed

3 Rounds for Reps
:45 – Alternating DB Snatches
:15 – Rest
:45 – Burpee Pull Up
:15 – Rest
:45 – Airdyne/Row
1:15 – Rest

Wrench
Pre-hab – 3 Sets alternating arms; DB External Rotation; 10-12 reps/arm

A. Snatch; work up to 80% and complete 5 singles; rest as needed

3 Sets
7 Hang Power Snatch (135/95)
AMRAP Muscle Ups Unbroken (sub chest to bar)
AMRAP Double Unders in 45sec
rest 2:30

Out of Town WOD

21, 15,9,15 21

Burpees

Situps

Mobility WOD

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About tjsgym

Owner of TJ's Gym
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