Psychologywod’s got your number, Billy Lewis is the Man! Labor Day Schedule and TJ’s Gym WOD for Wed. Aug 28th and Thurs. Aug 29th

Redwood Freshman Football - Dixon Scrimmage 8-24-13 22109

Congratulations to Billy Lewis for making the JV football team at Redwood as a freshman.  Billy’s commitment to fitness last year has paid off for him already.  He’s a great example of persistence and commitment.

 

We are NOT Superheroes. Will Power is Limited. Saddle up and Prioritize!

Labor Day Schedule

MV 8:30, 9:30 Marcus
SR 7:30, 8:30 Anthony
NOV 8:30, 9:45 Gilly

Wed Aug 28th

WOD 

All Levels
A1. Strict Press; 10-8-6-4-2; rest 60sec;
A2. 20 Anchored Sit Ups AFAP (timed sets); rest 2mins; 5 sets

4 Sets @ 100%
10 Push Press
30sec Row/AD Sprint
rest 2-3mins

Wrench
A. Strict Press; 5-4-3-2-1; rest 2-3mins;
B. AMRAP Strict K2E Unbroken; rest 60sec; 3 sets

4 Sets @ 100%
10 Push Press
30sec Row/AD Sprint
rest 2-3mins

Metabolic

Like 12 days of Xmas;  Add in the next move every round and do the previous movements every round

1 Rope Climb

2 Body Weight Cleans

3 Strict Pullups

4 Tire Flips

5 Pushups

6 Wall Balls

7 BodyWeight Dead lifts

8 Burpees

9 GHD Situps

10 Walking Lunge Steps

11 KB Sumo Dead lift Hi Pulls 96/80

12 Ring Dips

 

Mobility WOD 

Thurs Aug 29th

WOD

All Levels
A. EMOM x 8mins
2 Sumo Deadlifts @ 60% 1RM (technique session)
B. EMOM x 10mins
Odd – 6-8 Floor Press
Even – 15sec side plank – both sides
C. 10min AMRAP
10 KBS 53/35
10m Bear Crawl
30 Double Unders

Wrench
A. EMOM x 8mins
3-5 Tire Flips (MV performs Sumo Deadlifts)
B. EMOM x 10mins
Odd – 6-8 Bench Press
Even – 8 Slam Bals
C. 10min AMRAP
5 KB Snatch/arm 53/35
30m Prowler Push
30 Double Unders

Out of Town WOD

EMOMx 16

8 Situps

5 Pushups

Every minute , no odd or even

Mobility WOD 

Screen Shot 2013-08-27 at 6.48.26 AM

About tjsgym

Owner of TJ's Gym
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s