It’s time to party in Mill Valley and TJ’s Gym WOD for Wed. July 17th and Thurs. July 18th

photo 2

Brianna has been joining us for the past few summers while in college but this collegiate rower has moved onto the working world.  Super happy she is with us full time now.

Party time in Mill Valley

ROTF wrap up, Anniversary and Games Send Off Party.  It’s potluck so bring your favorite paleo (or not) dish to this shindig.  Everyone in the TJ’s Gym family is invited from all gyms.  Come on down to the MV gym from 4:30pm to 7:30pm THIS Sunday, July 21st.  Did I say everyone is invited?  Hell yes I did!

Wed July 17th

WOD

All Levels
A. Push Press; 3-3-3-3; rest 90sec between sets
B. Push Jerk; 5-5-5-5; rest 90sec between sets

3 Rounds for Time
Row 400m/Airdyne 30/25 cals/Run 300m
15 DB Push Presses
20 DB Front Rack Walking Lunges

Wrench
A. Split Jerk; 2 reps; rest 75sec; 6 sets

For Time
100 Cals Airdyne
30 Push Press
30 Front Rack Walking Lunges

Metabolic

Partner Workout

“Helannie”

While Partner 1 Runs 400m Partner 2 performs 21 KB Swings and 12 pullups.

Then Partner 2 Runs the 400m while partner one perfroms 21 KBS and 12 Pullups.  They then do 50 Double Unders and 50 Situps each, at the same time.

Then Partner 1 Runs 400 while Partner 2 does the KBS and PU’s.  They switch then do 40 DU’s and 40 Situps each at the same time.

Rd three is the same with 30 DU’s and 30 Situps each at the same time.

Rd two they go right into 20 DU’s and 20 Situps then 10 DU’s and 10 Situps because the runs, KBS and PU are over

 

Mobility WOD  

Thurs July 18th

WOD 

All Levels
8min AMRAP
Run 200m
8 Wall balls
8 Pull Ups
rest 3mins
8min AMRAP
Row 200m
10 DB Step Ups
5 Renegade Rows
rest 3mins
8min AMRAP
Airdyne 15 Cals
25 Double Unders
10 KBS

Wrench
10-8-6-4-2
Power Clean 155/105
Burpee Over Barbell
rest 5mins Exactly

12mins @ 90%
Row 200m
6 Deadlifts 155/105
6 HSPU
30 Double unders

Out of Town WOD 

Run 400m before each round of Annie which is:

50 Double Unders, 50 Situps

40/40

30/30

20/20

10/10

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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