Mark Bell is coming!, Psychology WOD’s latest and TJ’s Gym WOD’s for Monday 8/5 and Tues. 8/6

Screen Shot 2013-08-04 at 5.18.12 PMThe noon strength class on Wednesday in San Rafael will be moved to Mill Valley where world record holder and premier strength coach, Mark Bell, will be teaching the class.  For anyone interested in becoming a stronger human being you should put your conference call on hold, get a babysitter, fly back from your vacation and call in sick (except if you work for me) in order to be here.  Not only will Mark be coaching for an hour, he will be working out from 10-11:30 so if you’re interested in watching a world class athlete train, be sure to come on by.  Everyone is welcome.

 

Face Your Dark Side and Move On from psychologywod.com

 

WOD for MON 8/5

All Levels
A. Power Clean and Split Jerk; 2-2-2-2-2-2-2; rest as needed

4 Sets for Max Reps
30sec – Hang Power Cleans 115/75
30sec – Burpees
30sec – Airdyne Sprint
rest 2mins

Wrench
A. Power Clean and Split Jerk; 2 reps EMOM x 10 @ 80% of 1RM C&J

3 Sets
AMRAP Muslce Ups
30sec AMRAP – Hang Power Cleans 115/75
rest 30sec
10 Burpees
20sec Row Sprint @ 100%
rest 3mins

Metabolic

12 DB Ground to Overhead 45/30

10 Tire Flips

8 Burpees

6 Bodyweight Back Squats

400m Row

2 Bar Muscle Ups or  Muscle Ups or Chest to Bar Pullups (use bands if can’t rx)

5 rds

WOD for Tues 8/6

All Levels
A1. BB 1/4 Front Squat; 3 reps; rest 30sec; 4 sets
A2. Bent Over Row; 5 reps; rest 30sec; 4 sets
A3. AMRAP Ring Row (elevate feet for added difficulty); rest 2mins; 4 sets

EMOM x 14
Odd – 7 Thrusters (tough)
Even – 15 Anchored Sit Ups AFAP

Wrench
A1. BB 1/4 Front Squat; 3 reps; rest 30sec; 4 sets
A2. 15-20 COVP Pull Ups unbroken (if you cannot do 15 pull ups unbroken then perform these sets as an AMRAP); rest 3mins; 4 sets

EMOM x 14
Odd – 5 Clusters (135/95)
Even – 8 Med Ball GHD’s (14/10)

Screen Shot 2013-08-04 at 5.25.03 PM

 

About tjsgym

Owner of TJ's Gym
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