TJ’s Gym WOD for Mon. Oct 7th and; Tues. Oct 8th

IMG_3644The Youths are here!

Steadily, year after year we are seeing an increase in the next generation of athletes coming through our doors.  They are even invading the early morning classes!  We are helpless, there is nothing we can do.  Cheer them on as they pass you, teach them how to be social in this setting and accept defeat.

Mon. Oct 7th

WOD

All Levels
A1. Push Jerk; 5-5-3-3; rest as needed
A2. DB Single Arm Row; 8-10reps; 4 sets; rest as needed

“Helen”
3 Rounds for Time
400m Run
21 KBS (53/35)
12 Pull Ups
Wrench
A. Split Jerk from Blocks; build to a max

“Helen”
3 Rounds for Time
400m Run
21 KBS (53/35)
12 Pull Ups

Metabolic

21 DB Split Jerks

12 Burpees

21 DB Push Jerks

12 situps

21 hang power clean

12 pullups

50 cals Airdyne

4rds

mpity WOD 

Tues. Oct 8th

WOD

All Levels
A. Clean and Jerk Technique and Practice – TnG Practice

B. “Grace”
30 Clean and Jerks for Time (135/95)

C. EMOM x 10mins
Odd – 8-10 DB Push Press
Even – 8-10 Weighted Push Ups
Wrench
A. Clean and Jerk Technique and Practice – TnG Practice build up to something heavier than Grace weight for 3-4reps

B. “Grace”
30 Clean and Jerks for Time (135/95)

C. Rope Climb Practice

Out of Town WOD

21 pushups

12 situps 4 rds

Screen Shot 2013-10-06 at 9.21.49 PMMobility WOD 

About tjsgym

Owner of TJ's Gym
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