TJ’s Gym WOD for Mon. Aug 19th and Tues. Aug 20th

IMG_3465

Elizabeth getting strong.

Due to non-attendance for weeks now, we will no longer hold classes at Redwood at 7:30am on Saturdays.  We will resume with Saturday classes at the new Corte Madera gym, set to open by Sept 1st. Stay tuned for the opening schedule shortly!

Psychology WOD’s latest:

Blocked Practice vs. Random Practice: Shake Things up in your Training and in your Life

Mon Aug 19th

WOD

All Levels
A. Power Clean; 4 reps EMOM @ 60%; 10mins

4 Sets For Max Reps & Cals
:45sec – Power Clean + Push Jerk
:45sec – Buprees
Rest 90sec

Wrench
A. Power Clean and Push Jerk; 3 reps EMOM x 10

3 Sets
AMRAP Muscle Ups
30sec AMRAP – Hang Power Clean 135/95
rest 30sec
25sec Airdyne Sprint @ 95
rest 3mins

Metabolic

“Josh”

For time
95/65 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

 

Mobility WOD 

Tues Aug 20th

WOD

All Levels
A1. 1 1/4 Front Squat; 3-4 reps; rest 30sec; 4 sets
A2. AMRAP Ring Row (elevate feet for added difficulty); rest 2:30; 4 sets

For Time
40 Wall Balls
30 Pull Ups
600m Run
30 Pull UPs
40 Wall Balls

Wrench
A1. 1 1/4 Front Squat; 3-4 reps; rest 30sec; 4 sets
A2. Strict Pull Ups; 3-5reps; rest 2:30; 4 sets

For Time
40 Wall Balls
30 Pull Ups
50/40 Calories Aridyne
30 Pull Ups
40 Wall Balls

Out of Town WOD

5 Wall Walks

50 Squats

20 Pullups

5 rds

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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