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

WOD Archive for January 2019

January 3, 2019

Warm-up

Line Drills

 

Coach Led Foam Rolling

 

Coach Led Power Clean and Jerk Warm-up

 

Every 2:00 for 5 Rounds complete 5 T&G Power Clean and Jerks

 

For Time:

10 down to 1 by 1 of OTB Burpees

After every completed set, do 2 Hang Power Cleans 185/125

 

Lite Class

Line Drills then 

 

10 down to 1 by 1 of OTB Burpees

After every completed set, do 5 Deadlifts + Hang Power Clean and Jerks. 

 

January 2, 2019

Warm-up

500m Row

20 Cal Bike

400m Row

15 Cal Bike

300m Row

10 Cal Bike

200m Row

5 Cal Bike

 

Mobility

1:00 Door Jamb Stretch each side

1:00 Lat Stretch with Band

1:00 Pigeon Stretch each side

1:00 Couch Stretch each side

 

Complete the following:

50-40-30-20-10

Box Jumps 24/20”

Sit-ups 

Rest 2:00 then

30 Calories for Time on the Bike

 

Finisher

2:00 Wall Sit

2:00 Plank

1:30 Wall Sit

1:30 Plank

1:00 Wall Sit

1:00 Plank

:30 Wall Sit

:30 Plank

 

Lite Class

Same as Regular Class

 

January 1, 2019

Happy New Year!!

One Class at 10am

 

“Kalsu”

100 Thrusters 135/95*

*EMOM 5 Burpees

 

 

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