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

Workout of the Day (WOD)

August 8, 2012

7x2 OHS rest 45 sec. after each set

-then-

20 minutes to complete (not for time) 5 rounds of:

-ME HSPU or HS Hold (regionals standard)

-8 Strict Press 115/75

- 8 Deadlifts 225/175

August 7, 2012

5x3 Back squats @90% - rest 90 sec.

For time

Row 1000m

50 Burpees

100 Sit ups

August 6, 2012

15 minutes to establish a 1RM Hi-Hang (with hip) Snatch

-then-

3 rounds for time of:

5 KB Snatches left arm 24/16kg

5 KB OH Walking Lunges 24/16kg

5 KB Snatches right arm 24/16kg

5 KB OH Walking Lunges 24/16kg

20 T2B

Run 200m

August 3, 2012

15 minutes to establish a 2RM High Bar Back Squat

10 minute AMRAP of:

12 Pull ups

12 Pistols

12 Hand Release Push Ups

August 2, 2012

Partner WOD

For Time

800M run (both partners run)

100 Box Jumps 24"/20"

200 sit ups

Power Clean 10,000#/7,000#

800M run

Each team will have 1 box, 1 abmat, 1 bar. Both partners will work simultaneously.

August 1, 2012

4 rounds for time
5 Power snatches 114/75#
10 BB Lunges 115/75#
20 Lateral burpees
*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 20 penalty Burpee to be performed after the WOD is complete.

July 31, 2012

EMOM  for 7 minutes

2 Back Squats @ 90%

-then-

3 rounds for time of:

7 Front Squats 185/120#

21 KB  Swings 32/24kg

Run 400M 

 

July 28, 2012

Fran

21-15-9

Thruster 95/65

Pull Ups

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