8 Eastman Street Cranford NJ 07016...908-272-7400

WOD Archive for May 2018

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

May 1, 2018

1.    Warm-up

2 Rounds of 

50 Double Unders

30 Burpees

10 Pull-ups

 

2.    3 Part Conditioning with 2:00 Rest in between

a.    3 Rounds of 

400m Run

3 Rope Climbs

b.    3 Rounds of 

500m Row

10 Box Jumps 30”/24”

c.    3 Rounds of 

.5 mile Bike

5 Bar Muscle-ups

 

3.    Remaining Time for Mobility

 

Lite Class

"Morrison"

50-40-30-20-10

Wall balls 

Box jumps 

KBS 

Pages