TJ’s Gym WOD for Mon. Sept 2nd and Tues. Sept 3rd

Screen Shot 2013-09-01 at 8.01.28 AM

Steve Crane finished the North Face Ultra Trail Run du Mont-Blanc in 36 HOURS and 22 minutes.  An amazing feat performed by an incredible athlete who is also a geniunely  fantastic human being.  He was supported by his wife, Susan and his children.  Steve, your community watched and cheered as your dot moved across the screen.  Well done sir, we all wish we were there.

Mon Sept 2nd

WOD

All Levels
A. Push Press; 3-3-3-3 (last set is max for day); rest 2mins
B. EMOM 5 Push Press @ 70% of 3RM; 8mins

For Time
300m Run
+
21-15-9
Wall Balls
Pull Ups
+
300m Run

Wrench
A. Push Jerk; 1.1.1 (use jerk blocks); 4 sets rest 2mins
B. EMOM 5 Shoulder to Overhead @ moderate weigth; 8mins
For Time
AD 20 Cals
+
21-15-9
Wall Balls (25/20)
C2B
+
AD 20 Cals

Metabolic

50 KB Swings

40 DB Thrusters 45/30

30 Pushups

20 Walking Lunge Steps w/ Dumbbells

10 Turkish Getups

15 Cals on AD or Rower after each movement

Mobility WOD 

Tues Sept 3rd

WOD

All Levels

A. Power Clean; 3-3-3-3 (last set is max for day); rest 2mins
B. EMOM 5 Power Clean @ 70% of 3RM; 8mins

4 sets for times
12 KBS
6 Burpees
Row 200m/AD 35sec
rest 2-3mins

Wrench
A. Power Clean; 1.1.1; 4 sets (last set is max for day); rest 2mins
B. EMOM 2 Power Cleans + 3 Hang Power Cleans (below knee) at moderate weight; 8mins
4 sets for times
12 KBS
6 Burpees
Row 200m @ 95%
rest 2-3mins

Out of Town WOD

50 Situps

40 Squats

30 Walking Lunge Steps

20 Burpees

10 Pushups

2 rds

Mobility WOD 

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About tjsgym

Owner of TJ's Gym
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