Lambo, Quick Random Thoughts , TJ’s Gym WOD for Fri. Nov 1st, Sat. Nov 2nd & Sun. Nov 3rd

Screen Shot 2013-10-31 at 5.55.33 PMLambo.

Happy Halloween!

Don’t forget about the Backyard BBQ at OG3 this Friday afternoon between 4-7pm.  WOD optional and bring something to grill.

Quick Random thoughts before heading out to a target rich environment of high fructose corn syrup:

When you row just pull.  Pulling turns the machine on so you can stop screwing around with pushing buttons.

You know you’re in a good place  when after massive amounts of renovations or moving of gyms and all some people can say is “Oh, are we getting any new equipment?” or “I don’t like where the so and so is placed now.” and you find it completely amusing.

I find jumping laterally over barbells as freaky as a 1 rep max back squat attempt or swimming in shark infested waters.

I can easily rank candy bars in my brain until one is in my mouth and then it immediately becomes number one and I can’t how dumb I was to not give it top ranking in the first place.  Until I eat the next different one.

Baby as Coach Andy Reid is best costume I’ve seen so far:

Screen Shot 2013-10-31 at 5.54.04 PM

Screen Shot 2013-10-31 at 5.57.01 PM

Fri. Nov 1st

WOD 

All Levels
A1. Standing DB/KB Press; 32X1; 7-10 reps; rest 90sec; 3 sets
A2. DB External Rotations; 8-10reps/arm; rest 90sec; 3 sets
B. 10 Wall Walks – Slow and Steady for shoulder control
Row 500m Time Trial
rest 2mins
3 Rounds for Time
12 DB Split Snatch (50/35#)
12 Single Arm Overhead Squats
12 Weighted Sit Ups (DB accross Chest)
Wrench
A1. Snatch Grip Push Press; 5reps; rest 90sec; 4 sets
A2. Pendlay Row; 21X0; 6reps; rest 90sec; 4 sets

B. Power Snatch; 3 reps EMOM x 8mins (technique weight)

C. 3 Rounds for Time
3 TGU/arm
12 C2B Pull Ups

Metabolic

ADAM BROWN

Two rounds for time of:
295/225 pound Deadlift, 24 reps
24/20 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195/135 pound Bench press, 24 reps
24 Box jumps, 24/20 inch box
24 Wallball shots, 20 pound ball
145 /105 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Mobility WOD  

Sat. Nov 2nd

WOD 

All Levels
A. 2 reps Sumo Deadlift; EMOM x 10mins – medium weight

5 Rounds for Time
200m Run
10 Thrusters 95/65
10 Pull Ups
rest 60sec

Wrench
A.Sumo Deadlift; Build to a heavy single in 10mins

4 Rounds for Total Time
400m Run
12 Thrusters (115/75)
rest 90sec

Out of Town WOD

Mobility WOD 

Sun. Nov 3rd

WOD 

A. 2 Hang Cleans + 2 Split Jerks – 5 sets, technique work, not max

B. Tabata Mash-up**

Hang Power Clean 95/65
Burpees
Airdyne (cals)

** 24 total sets, rotating stations (ie one set of each movement before starting over, 8 times)

Out of Town WOD

5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken double unders 50 unbroken double unders 45 unbroken double unders 40 unbroken double unders 35 unbroken double unders 30 unbroken double unders 25 unbroken double unders 20 unbroken double unders 15 unbroken double unders 10 unbroken double unders 5 unbroken double unders you MUST stop b/t sets you CANNOT skip singles in b/t sets

Mobility WOD 

About tjsgym

Owner of TJ's Gym
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