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

WOD Archive for May 2018

May 4, 2018

1.    Warm-up

1 mile run

 

2.    Agility Work

 

3.    Skill/Volume Work

EMOM 10

5 T2B

Remaining Time Plank

*Vary plank style every round

 

4.    Gymnastics Conditioning

2 Rounds of Barbara

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Rest 3:00 and repeat 

 

Lite Class

2 Rounds of 

"Jackie" with 3:00 Rest in between

Row 1000m

50 Thrusters 45#

30 Pull-ups  

May 3, 2018

1.    Warm-up

2 Rounds of 

Slow Bear Crawl Down/Back

Lunge Down/Back

Side Shuffle

10 Pass Throughs

10 PVC OHS

 

2.    Snatch Skill Accessory Work

a.    Snatch Grip Press or Push Press

b.    Snatch Grip Press in OHS

c.    Snatch Balance

d.    Snatch Drop

 

3.    Conditioning

10:00 AMRAP 

1 Power Snatches 115/75

1 OHS 115/75

1 OTB Burpees 

*Increase reps by 1 after each round

 

Lite Class

10 Hang Power Cleans 

15 Sit-ups 

100m run

9 Hang Power Cleans 

15 Sit-ups 

100m run

Down to 

1 Hang Power Clean

15 Sit-ups 

100m run

May 2, 2018

1.    Warm-up

2 Rounds of

10KB DL

10 1 arm Russian KBS

10 1 arm KB Push Press

10 Goblet Squats

 

2.    Oly/Strength

Every 2:00 complete for 5 Rounds

5 Deadlifts + 4 Hang Squat Cleans + 3 S2OH

 

3.    Conditioning

50-40-30-20-10

Double Unders

20-15-10-5

KBS 70/53

 

Lite Class

22 DL  

22 OHS 

22 burpees

22 pull ups

22 DB squat cleans 

*400m run after each exercise

Pages