Talk to me about the Rodeo and TJ’s Gym WOD for Wed. Sept 11th and Thurs. Sept 12th

Screen Shot 2013-09-08 at 5.34.17 PMI’ve heard from a number of you that you want to do it, but you’re afraid you’ll be out of your league, you’re afraid it’s not meant for you, or you’re just super nervous.  I have talked a number of you out of your heads and onto the playing field in the last couple of days.  The bottom line is that the discomfort and nerves you might feel are a very small price to pay for the amazing experience you will have.  Please email me at tj@tjsgym.com if you would like to talk about the Rodeo.  I’m going to make myself available as much as possible over the next few days to meet with anyone on the fence.  This event is special, and it’s an opportunity you don’t want to miss.  

Wed Sept 11th

WOD 

All Levels
A1. Pause Front Squat 32X2; 6-5-4-3 rest 2mins;
A2. Single Arm DB/KB Row; 8-10reps/arm; rest 2mins; 4 sets

For Time
30 Wall Balls
25 Pull Ups
50 Walking Lunges
15 Pull Ups
10 Wall Balls
Wrench
A1. Pause Front Squat 32X2; 6-5-4-3 rest 2mins;
A2. L-Pull Ups; AMRAP; rest 2mins; 4 sets

For Time
20 KB Front Rack Walking Lunges (62/44)
15 KB Snatch R (62/44)
15 Back Squats (from floor) 185/135
15 KB Snatch L (62/44)
20 Calorie Airdyne

Metabolic

The 9-11 WOD – 1 Round

2001m row

11 box jumps (36in/24in)

11 thrusters (57k/38k) (125 pounds =125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

11 power cleans (80k/55k) (175 pounds= AA Flight #175, south tower)

11 hand stand push ups

11 kb swings (32k/24k)

11 toes to bars

11 deadlifts (77k/55k) (77k = Flight 77)

11 push jerks (50k/35k) (110 pounds = number of floors in each tower)
2001m row

 

Mobility WOD  

Thurs Sept 12th

WOD 

All Levels
A1. Floor/Bench Press; 8-8-6-6; rest as needed
A2. 2 TGU/arm; 4 sets; rest as needed

EMOM x 18mins
1st min – 6 Burpee Box Jumps
2nd min – 5-8 Dips (ring or bar)
3rd min – 7-10 Calories Row

Wrench
A1. Close Grip Bench Press; 4-6 reps; 4 sets; rest 2mins
A2. 2 TGU/arm; 4 sets; rest as needed

EMOM x 18mins
1st min – 2 Rope Climbs
2nd min – 10 Ring Dips
3rd min – 12/10 Calorie Row

Out of Town WOD

1st minute Max Situps

2nd minute Max Burpees

3rd Minute Max Squats

4th Minute Max Pushups

5th Minute Max Sprinting for Distance

6th Minute Max Walking Lunges

7th Minute Max Hollow Rocks

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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