12 Commerce Drive Cranford NJ 07016...908-709-4200.

WOD Archive for October 2013

November 1, 2013

40:00 for mobility and goat work
Conditioning
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#
 

October 31, 2013

Hero WOD  - Whitten
5 Rounds
22 KBS 2 pood/1.5 pood
22 Box jumps 24/20
400m run
22 Burpees
22 Wall balls

October 30, 2013

5X2 Clean and Jerk from above the knee @ 85% – rest 1:30-2:00
Conditioning
4X500m Row
 

October 29, 2013

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00
Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
7 rounds for time:
4 Muscle-Ups
12 6″ Target Burpees
20 Double Unders

October 28, 2013

5X3 Snatch from above the knee@ 85% – rest 60-90 sec.
Conditioning
3 rounds for time of:
*This entire piece should be completed with a 20/10# weight vest.
Run 400m
20 Pull-ups
20 OHS 95/65#
 

October 26, 2013

Partner WOD

October 25, 2013

Strength
30 minutes to establish a 1RM HBBS.
Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
"Jackie"
1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

October 24, 2013

"The Seven"
7 Rounds
7 HSPU
7 Thrusters 135/95
7 Knees to Elbows
7 Deadlifts 245/165
7 burpees
7 2-Pood KBS
7 Pull-ups

October 23, 2013

15 minutes to establish a 1RM Hang Clean & Jerk.
Conditioning
4 rounds for time of:
7 Power Snatches 155/105#
14 Lateral Box Jumps (touch on top) 20″
21 Wall Balls 20/14#

October 22, 2013

Front Squat: 1X3@60%, 1X3@70%, 3X3@80% – rest 60 sec.
Conditioning
3 rounds for calories and reps of:
1:00 ME Row
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold
Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.
 

Pages