Latest from Psychologywod, TJ’s Gym WOD for Wed. Sept 4th and Thurs. Sept 5th

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Unfortunately, the McGoverns–Mary and Brendan–have rocked their last workout at TJ’s.  They have bought a house in Petaluma and will now be making another CrossFit community even better.  Best of luck, Kids.

Speaking of transitions, here’s some perspective on navigating the dawn of a new school year and the transitions this time of year often entails:

To Everything There is a Season. Sync with your Own Calendar and be Awesome.

 

Wed Sept 4th

WOD

All Levels
A1. Front Squat drop set; 2.3.4 (perform 2 reps, remove some weight, perform 3 reps, remove some weight, perform 4 reps = 1 set); rest 2mins; 4 sets
A2. Weighted Strict Pull Ups; 3-5reps; rest 2mins; 4 sets

+
For Time
30 Thrusters (95/65)
25 Push Ups
20 Push Press (95/65)
15 Push Ups
10 Thrusters (95/65)

Wrench
A1. Front Squat drop set; 2.3.4 (perform 2 reps, remove some weight, perform 3 reps, remove some weight, perform 4 reps = 1 set); rest 2mins; 4 sets
A2. Strict Muscle Ups; AMRAP; rest 2mins; 4 sets

+
For Time
10 Man Makers (35/20)
20 Strict Pull Ups
30 Shoulder to Overhead (115/75)

Metabolic

Run 200m/Row 250m

10 DB Push Press 45/30

Run/Row

10 DB Push Press

10 Front Squats

Run/Row

10 Push Press

10 Front Squats

10 Thrusters

Run/Row

10 PP

10 FS

10 Thrusters

10 Renegade Rows

Run/Row

10 PP

10 FS

10 Thrusters

10 Renegade Rows

10 Manmakers

Mobility WOD 

Thurs Sept 5th

WOD

All Levels
A1. Floor/Bench Press; 8-10 reps; 4 sets; rest 2mins
A2. AMRAP Strict Knees to Elbows; 4 sets; rest 2mins
*Sub for K2E is 25 Anchored sit ups AFAP

10min EMOM
Odd – 12 DB Push Press
Even – 10-15 Hollow Rocks

Finisher
20 alternating TGU (light)

Wrench
A1. Close Grip Bench Press; 5 reps; 4 sets; rest 2mins
A2. AMRAP Strict Knees to Elbows; 4 sets; rest 2mins

10min EMOM
Odd – 12 DB Push Press
Even – 10 GHD Sit Ups

Finisher
20 alternating TGU (light)

Out of Town WOD

10 Burpees

20 Mt. Climbers 2 is 1

30 Pushups

5 Wall Walks

30 Pushups

20 Mt. Climbers

10 Burpees

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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