TJ’s Gym WOD for Wed. Sept 25th and Thurs. Sept 26th

And now, back to the Rodeo!  As you know, Reebok and Parallel Advisors are our lead sponsors. We continue to thank them for their generous support of this event.
We would also like to give a special shout out to Fitmark, a local company that has donated a number of bags for our event.  Check out this message from our friends at Fitmark:

fitmark logo

fitmarkbags

“We create sports bags that embody both fitness and fashion. That’s our passion, our sole purpose. We don’t make shoes or shirts. We don’t sell hats or supplements. We craft bags. Exclusive bags that seamlessly integrate form and function to reflect your lifestyle and your passions. See our line at www.fitmarkbags.com”

Did you know that the 5am M, W, F times in the new Corte Madera gym are BOTH regular classes AND Open Gym?

Wed. Sept 25th

One last announcement:  Free pull-up clinic with Allison at the San Rafael gym 10:30-11:15.  Get ready for the Rodeo or just get your pull-ups on!

WOD

All Levels
A1. 2 Front Squat + 2 Thrusters; rest 2mins; 4 sets (each set tougher than previous – last set very hard)
A2. Strict Pull Up (supinated); 3-5reps; rest 2mins; 4 sets

For Time
200m Farmers Carry
400m Run
20 Squat Clean Thrusters (115/75)
25 Cals Row/AD
200m Waiters Walk (hold two dumbbells, kettle bells, or weight plate overhead for entire distance)
Wrench
A1. 2 Front Squat + 2 Thrusters; rest 30sec; 4 sets (each set tougher than previous – last set very hard)
A2. 15-20 Unbroken Pull Ups (kipping); rest 3mins; 4 sets

For Time
200m Farmers Carry
50 Cal Row
20 Squat Clean Thrusters (115/75)
50 Cal Airdyne
200m Farmers Carry
20min Time Cap

Metabolic

100m Run or Row

50 OHS 45/35

200m Run or Row

40 Hang Power Snatch

300m Run or Row

30 Hang Squat Snatch

400m Run

20 Snatch

400m Run or Row

20 Press

300m Run or Row

30 Push Press

200m Run or Row

20 Push Jerk

100m Run or Row

Mobility WOD 

Thurs. Sept 26th

WOD

All Levels
A1. Floor/Bench Press; 3-5reps; rest as needed; 4 sets;
A2. 40-60sec Side Plank/side; 4 sets; rest as needed

EMOM x 21mins
1st min – 10 Burpees
2nd min – 12 DB Walking Lunges
3rd min – 100-150m Row
Wrench
A1. Close Grip Bench Press; 5-4-3-2; rest as needed
A2. AMRAP Strict T2B; rest as needed; 4 sets

EMOM x 21mins
1st min – 2-3 Burpee Muscle Ups
2nd min – 12 OH Walking Lunges (45/25)
3rd min – Prowler Push 50m (fast)

Out of Town WOD

5 Rds for time

25 reps of Double Unders or single unders, Pushups and Situps

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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