Alternate Novato schedule for this weekend, TJ’s Gym WOD for Fri. July 12th and Sat. July 13th and Sun. July 14th

4

Nicole’s husband John is bringing pride to the McConneloug family in her absence

Since we are having The Master Class 2013 in the Novato gym this weekend with some superstar CrossFit celebs presenting, there will be 2 classes in Novato and both will be outside.  They will take place at 9am on Sat and Sunday. Locations:

Saturday’s 9 am class will meet at O’Hair Park located next to Morningstar Stables on Sutro (at Novato Blvd). Bring your favorite pair of running/trail shoes.
Sundays 9 am class will meet at “Pocket Park” – the outdoor turf field – in front of Novato Teen Center located at 950 7th St.Novato members are also welcome to come to any southern locations this weekend.

Thanks!

FRI JULY 12th

WOD

All Levels
A. KB Front Rack Lunge; 12 Reps Alternating; rest 90sec; 4 sets
A2. Strict Pull Ups (supinated); 4-6 Reps; rest 90sec; 4 sets

5 sets
10 KBS Heavy (russian or american)
6 Burpees AFAP
rest 15sec
25sec Sprint Rower/Airdyne @ 100%
rest 2mins

Wrench
A. BB Back Rack Bulgarian Split Squat; 8reps @ 30X1; rest 90sec between legs; 3 sets/leg

5 sets
10 KBS Heavy (russian or american)
6 Burpees AFAP
rest 15sec
25sec Sprint Rower/Airdyne @ 100%
rest 2mins

Metabolic

Francy

21 Thrusters 95/65

21 Pullups

15 Overhead Squats

400m Run

15 Thrusters

15 Pullups

15 OHS

400m Run

9 Thrusters

9 Pullups

9 OHS

400m Run

Mobility WOD 

SAT July 13th

WOD

All Levels and Wrench

Partner WOD
800m Run – Together must carry Med ball – one between partners
– Complete in any order and partition reps however you’d like – one partner works at a time
100 Push Ups
100 Sit Up Passes (med ball passes back and forth)
100 DB Snatches
200 Double Unders
* finsih with 800m Run – Together must carry Med ball – one between partners

 

Mobility WOD 

SUN July 14th

WOD

A. 2 Power Snatch + 2 OHS – 15 min to build up

B. EMOM x 14, alternating minutes:

3 Hang Power Snatches
5 Burpees

5 Snatch Deadlifts
5 KBS

 

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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