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

Workout of the Day (WOD)

April 23, 2013

 

Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.

 

2 rounds of each

 

1) ME UB  KBS 24/16kg

 

2) ME UB Thrusters 115/75#

 

3) ME HSPU or Handstand Hold

 

4) ME 500m row

 

*Rest as needed between efforts.

 

April 22, 2013

 

1) 5X2 Snatch @ 75-85% – rest 90 sec.

 

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.

 

2) 5X2 HBBS @ 75% – rest 60 sec

 

Conditioning

 

12 minute AMRAP of:

 

7 Hang Power Cleans 175/115#

14 Burpees

21 Lateral Bar Jumps 

April 20, 2013

April 19, 2013

 

Continue to pick a movement to find a new one rep max.

 

12:00 AMRAP

10 Power Cleans 95/65

10 Front Rack Lunges 95/65 (5 each leg)

10 Push Press 95/65

 

April 18, 2013

 

Continue to pick a movement to find a new one rep max.

 

For Time:

 

25 KBS 70/53

 

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

 

25 KBS 70/53

April 17, 2013

 

Continue to pick a movement to find a new one rep max.

 

For Time:

 

400m run

21-15-9

Pull-ups

Box Jumps

400m run

 

April 16, 2013

 

30+ PRs to start the week!

 

Continue to pick a movement to find a new one rep max. Over the course of the hour, please complete the following floater wod:

 

3 ME row for meters in 2:00.  We will record your best effort of the 3.

 

3 ME efforts of Burpees in 1:00. We will record your best effort of the 3. 

April 15, 2013

 

This week we will be testing 1 rep max for the following movements:

Snatch, Clean and Jerk, Back Squat and Front Squat.

 

You will be able to pick the movement you want to test on each day. We will have a met con wod following the testing. 

 

2 rounds for total reps

:45 on, :15 off

 

Sit-ups

KBS 53/35

Hand release push-ups

Goblet Squat 53/35

April 13, 2013

April 12, 2013

 

15 minutes to establish a 1RM Bench Press.

 

Conditioning

 

21-15-9 of:

 

OHS 95/65#

Burpees

KBS 53/35#

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