TJ’s Gym WOD for Fri. Oct 11th, Sat. Oct 12th & Sun. Oct 13th

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Workouts are up!  Next are heat times.  Keep hitting refresh!

PLEASE NOTE THERE IS A CHANGE TO THE SCALED 1 WOMEN’s AMRAP.  SCALED 1 WOMEN WILL BE DOING DOUBLE UNDERS, NOT SINGLES.  Get to work, ladies!

http://tjsrodeo.com/2013/10/10/the-workouts-are-here/

There will be lots of great vendors and spectator prizes. Plus, a little entertainment to boot! There’ll be something for everyone, so come get your RODEO on!!!

THERE WILL BE NO CLASSES AT ANY GYMS ON SUNDAY.

Fri Oct 11th

WOD

All Levels
A. On The Minute – 3 power snatch
8 mins total – technique over loading

“Nate”
20min AMRAP
2 Muscle Ups (*sub 2 strict pull ups + 2 strict dips)
4 HSPU (*sub L-sit DB press)
8 KBS (70/53)

Wrench
A. On The Minute – 3 power snatch
8 mins total – technique over loading

“Nate”
20min AMRAP
2 Muscle Ups (*sub 2 strict pull ups + 2 strict dips)
4 HSPU (*sub L-sit DB press)
8 KBS (70/53)

Metabolic

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Mobility WOD 

Sat Oct 12th

WOD

All Levels & Wrench
“Fight Gone Bad”
1min – Wall Balls
1min – SDHP (75/55)
1min – Box Jumps 20″
1min – Push Press (75/55)
1min – Row Calories
1min – Rest

Out of Town WOD

Mobility WOD 

Sun Oct 13th

WOD

Get Your Rodeo On!

Out of Town WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Pushups
Walking Lunge, 50 steps
50 Knees to elbows
50 Supermen
50 Squats
50 Burpees
50 Double unders

Mobility WOD 

 

About tjsgym

Owner of TJ's Gym
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