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Workout of the Day (WOD)

May 6, 2013

 

1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.

 

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

 

2) 5X5 HBBS @ 75% – rest 60 sec.

 

Conditioning

 

For time:

 

30 Push Press 135/95#

30 Over-the-Box Jumps 30/26″ (touch top)

30 C2B Pull-ups

30 Deficit HSPU 

May 4, 2013

May 3, 2013

 

Warm-up

Jump Rope Skills/Handstand Holds

 

7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 60 seconds.

 

Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. 

 

Conditioning 

 

10 minute AMRAP of:

 

10 Pullups

15 Hang Power Snatches @ 75/55#

20 Pushups

May 2, 2013

5 RFT

20 med ball cleans

20 kb snatch

400m run

20 hr push-ups

20 box jumps 

400m run

May 1, 2013

 

1) 7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

 

2) 4X2 1&1/4 Front Squats – heavier than last week, rest 60 sec.  

 

Conditioning

 

4 rounds for total working time of:

 

12 HSPU

15 T2B

Run 400m

April 30, 2013

 

EMOM for 7 minutes:

 

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

 

Conditioning

 

For time:

 

20 Wall Balls 20/14#

40 Pull-ups

20 Wall Balls 20/14#

40 Box Jumps 24″

20 Wall Balls 20/14#

40 Ring Dips

20 Wall Balls 20/14#

40 KBS 32/24kg

20 Wall Balls 20/14#

April 29, 2013

 

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.

 

2) 5X3 HBBS @ 75% – rest 60 sec.

 

Conditioning

 

For time:

 

40 Burpees

50 Double-Unders

30 Burpees

50 Double-Unders

20 Burpees

50 Double-Unders

Run 800m

 

April 27, 2013

 

3 Part Wod 

 

7:00 AMRAP 

30-20-10

Your choice OHS/FS/BS

Double Unders

 

Rest 3:00 then

 

5:00 AMRAP 

12 Wall Ball

12 Weighted Sit-ups

 

Rest 3:00 then

 

1 mile for time

 

 

 

April 26, 2013

 

1) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds

 

2) Skill

 

15 minutes alternating Triple-Under/Double-Under and Freestanding Handstand/Handstand Hold on the wall practice.

 

*Notes: spend roughly 1:30 alternating between each movement. 

 

Conditioning

 

5 rounds for time of:

 

25 Split Jumps

5 Power Snatches 135/95#

25 HR Push-ups

April 25, 2013

Run or Row 5k

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