TJ’s Gym Labor Day WOD

San Rafael 7:30 and 8:30 am
Corte Madera 8:30 am
Mill Valley 8:00 and 9:00 am
All other Open Gym and Class Times will be Cancelled. Have a wonderful holiday!

Mon Sept 1

WOD

All Levels
A. 2 Press + 3 Push Press + 4 Push Jerk; rest 2mins; 4-5 sets
+
3 Sets @ high end aerobic effort
:45sec – 5 DB Push Press + 5 Sit Ups AMRAP
:15sec – Rest
:45sec – Russian KBS
:15sec – Rest
:45sec – Airdyne Calories
2:15sec – Rest
+
6 TGU/arm at moderate to heavy weight
Wrench
A. Back Squat; 20X1 x 4reps @ 65-70%; every 45sec x 8 sets
B. Segemented Snatch; 2 reps x 4 sets; rest 2mins (focus is on position during pull)
C1. Hang Snatch Pull below knee; 3 reps x 3 sets (straps ok to use); rest 30sec; 3 sets
C2. GH Raise; 4-6reps; rest 2mins; 3 sets

+
For Time
Row 300m
15 Power Snatch 135#/95#
10 Bar Muscle Ups

Metabolic

All Levels
A. 2 Press + 3 Push Press + 4 Push Jerk; rest 2mins; 4-5 sets
+
3 Sets @ high end aerobic effort
:45sec – 5 DB Push Press + 5 Sit Ups AMRAP
:15sec – Rest
:45sec – Russian KBS
:15sec – Rest
:45sec – Airdyne Calories
:45sec – Rest
+

For Time

Row 300m
15 Power Snatch 75#/55#
10 Burpees

Out of Town WOD
3 Sets @ high end aerobic effort
:45sec – 5 Push UPs + 5 Sit Ups AMRAP
:15sec – Rest
:45sec -Sprawls
:15sec – Rest
:45sec – Mt Climbers
2:15sec – Rest
+

 

About tjsgym

Owner of TJ's Gym
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