TJ’s Gym WOD for Monday April 7th

Screen Shot 2014-04-06 at 8.02.32 PMEstancia Beef orders are going out Monday night.  Great grassfed beef at fantastic prices.  Email to get the details.  Delivery is for Thursday April 10th to San Rafael and Mill Valley.

Open Gym in San Rafael from 4:30-6pm on Fridays!

My Open breakdown will be up tomorrow night along with the rest of the weeks workouts.

The Downsides of Performance Goals (or Why Letting Go Sometimes Leads to the Greatest Gains).

WOD for Monday

All Levels
A1. Rear Foot Elevated Split Squat (load with KB in goblet position); 30X1; 6-8reps/leg; rest 45sec between legs; x3 sets; rest 90sec before A2.
A2. Strict Pull Up; AMRAP; rest 90sec before A1. 3 sets

7 Rounds for Total Time
6 T2B
10 Wall Balls
6 Burpees
100m Run
rest walk 45sec
A. Build to a Max in the Hang Power Clean
B. Build to a Weighted Bar Dip Max
C. Max HSPU in 3mins
D. For Time – 35 HPC @ 75% of part A


AMRAP in 30 minutes

500m Row

6 T2B
10 Wall Balls
6 Burpees
100m Run

Out of Town WOD

6 T2B
10 Squats
6 Burpees
100m Run




About tjsgym

Owner of TJ's Gym
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