TJ’s Gym WOD for Mon. Sept 30th & Tues. Oct 1st

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Long time OG Spencer Stuart is turning 49, again.  He’s been with us since the days of ellipticals and pec decs and you’ll recognize him with the perma grin on his face.  His , almost, 50 looks like deficit, strict handstand pushups, 10 muscle ups in a row and under ten percent body fat.  What’s your almost 50 looking like?  Good job Spence.  You’re the man.

Mon. Sept 30th 

WOD

All Levels
A. Push Press; Take 10-12mins to build up to a 1RM
B. Push Press x 3-5reps; EMOM (around 70% 1RM); 6mins

For Time
10 Man Makers (45/30)
40 Wall balls
40 KBS (70/44)
Wrench
A. Push Press; Take 10-12mins to build up to a 1RM
B. 30 Man Makers for Time (45/30)
rest 5mins
C. For Time
30 KBS (88/62)
50 Wall balls

Metabolic

CrossFit Painstorm May 2013

5 rounds of the following
2 min to sprint 200m then amrap pull ups or jumping pullups in remaining time,
2 min to do 50 double unders then amrap ring dips, bar dips or pushups in remaining time,
2min to row 250m then amrap box jumps  20″ or sprawls in remaining time

Mobility WOD 

Tues Oct. 1st

WOD

All Levels
A. Power Clean; Build to a tough double in 5 sets
B. Power Clean; every 30sec 2 reps @ 70% of part A; 10 total sets (20 total reps)

C. 4 Stes for Load and Time
6 Deadlfits
8 Plyo Push Ups
200m Run
rest 2-3mins
Wrench
A. Power Clean; TnG 2 rep – build to a heavy double

B. 4 Stes for Load and Time
5 TnG Power Cleans (155/105)
8 Burpees AFAP
12 Calorie AD Sprint
rest 3mins

Out of Town WOD

3 rounds of the following
2 min to sprint 200m then amrap pull ups in remaining time,
2 min to do 50 double unders then amrap pushups in remaining time,
2min to run 200m then amrap box jumps, 20″ in remaining time

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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