Banducci goes bye bye, 31 Heroes, TJ’s Gym WOD for Fri. Aug 2nd, Sat. Aug 3rd, and Sun Aug 4th

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Alexis Banducci is heading off the the great NorthWest to further her schoolin’ in the dark arts known as Naturopathy.  She is a Mill Valley OG and has been involved in our community events since the day she joined.  Going to miss this one.

31 Heroes workout is something we take part in every summer.  This is the third year and we are hoping you will take part and give a little something to this incredible charity.  The link is messed up right now but we will have it up tomorrow on the Facebook page and dboard.

FRI AUG 2nd

WOD

All Levels
6 Sets for Load and total time
A1. 14 Front Rack Walking Lunges
rest 30sec
A2. Push Press 12 Reps AFAP (moderate weight)
rest 30sec
A3. Run 300m
rest 3mins

Wrench
A. OH Walking BB Lunge; 14 steps; rest 2mins; 4 sets

5 Sits for Times
AMRAP Bench Press @ 3/4 BW (1/2 BW for ladies)
Row 300m
rest 2-3mins

Metabolic

“Isabellen”

10 Snatches (Ground to Overhead) 135/95

400m Run

21 KB Swings 53/35

12 Pullups

10 Snatches

400m Run

21 KBS

12 Pullups

10 Snatches

400m Run

21 KBS

12 Pullups

Mobility WOD 

SAT AUG 3rd

WOD

All Levels & Wrench

Partner workout

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

Mobility WOD 

SUN AUG 4th

WOD

A1. Squat Clean 5 reps, rest 30 sec x 4 sets
A2. Hollow Rock 12-20 reps, rest 30 sec x 4 sets
A3. Box Jump 4-6 reps, Rest 30 sec x 4 sets

B. 10 DB Squat Cleans
15 Sit-ups
200m Run
Rest 1 min x 3 sets

Out of Town WOD

10 Burpees

3 Handstand Pushups, 6 if modified

30 Squats

3 Wall Walks

3 Rds

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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