TJ’s Gym WOD for Mon Nov. 11th and Tues Nov. 12th

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Happy Veterans Day and thank you to all who have served and continue to serve our country, so that we may all enjoy our freedoms and peace! This is Tyler, a Veteran and all-around awesome guy who does a ton for the TJ’s community.  Thanks, Tyler!

The Corte Madera Grand Re-Opening Party is fast approaching.  Saturday, November 16th 6pm at the swanky new gym.  Please RSVP on the Discussion Board asap.

Please bring old shoes of all kinds (not just workout shoes) to the Corte Madera gym to donate to Soles4souls.  Here’s their story. There’s a collection box next to the couch.

Back to Basics with Psychologywod.com

Mon Nov. 11th

WOD

All Levels
*Trap 3 Raise – 8-10reps/arm; 2-3 sets each arm

A. Push Press; 3-3-3-3-3; rest as needed

4 Sets @ 100%
10 DB Push Press (45/30)
10 Russian KBS
30sec Airdyne/Row Sprint
rest walk 2-3mins

Wrench
A. Push Press; Build quickly to a heavy Triple (8mins from empty bar)
+
4 Sets
10 Push Press (take from floor and use about 70-80% of part A)
Row 150m @ 100%
rest walk 2-3mins
+
3 Rounds not for Time
2 TGU/arm heavy
4 Wall Walks

Metabolic

10 Hang Power Snatch 115/75

10 Back Squat 115/75

15 Tire Strikes with Sledge

200m Run/Row

AMRAP in 25 minutes

then

16 rd Tabata Alt. 1 Arm Side Plank Hold

Mobility WOD 

Tues Nov. 12th

WOD

All Levels
A1. Back Squat; 30X1; 8reps tough; rest 30sec; 4 sets
A2. Strict Pull Up; 3-5reps; rest 30sec; 4 sets
A3. Ring Row AMRAP; rest 90sec; 4 sets

2 Rounds for Time
50 Anchored Sit Ups
30 Walking Lunges
10 TGU (alt arms)
30 Jumping Pull Ups
50 Double Unders

Wrench
A1. Back Squat; 30X1; 3-4reps; rest 30sec; 4 sets
A2. 15-20 Unbroken COVP Pull Ups; rest 3mins; 4 sets

For Time
30 GHD Sit Ups
30 KBS (70/53)
30 OHS (135/95)
30 T2B
30 Cal Airdyne

Out of Town WOD

30 PUshups

30 Mt Climbers 2 is 1

30 Situps

30 Burpees

30 Jumping Squats

Mobility WOD

About tjsgym

Owner of TJ's Gym
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