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

Workout of the Day (WOD)

November 29, 2012

November 28, 2012

 

1) Every 30 seconds for 5 minutes:

 

1 Power Snatch @ 80% (of max Snatch any style)

 

2) Every 30 seconds for 5 minutes:

 

1 Power Clean @ 80% (of max Clean any style)

 

Conditioning

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

November 28, 2012

November 27, 2012

Strength

 

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

 

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. 

 

Conditioning

 

Run 200m

9 Muscle-Ups

9 Power Snatches 135/95#

Run 200m

7 Muscle-Ups

7 Power Snatches 135/95#

Run 200m

5 Muscle-Ups

5 Power Snatches

Run 200m

November 27, 2012

November 26, 2012

November 26, 2012

 

Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.

 

Conditioning

 

5 Rope Climbs 15′

10 Wall Balls 20/14#

4 Rope Climbs 15′

15 Wall Balls 20/14#

3 Rope Climbs 15′

20 Wall Balls 20/14#

2 Rope Climbs 15′

25 Wall Balls 20/14#

1 Rope Climbs 15′

30 Wall Balls 20/14#

November 24, 2012

 

Partner WOD

20 minute AMRAP

3000m row buy in

With remainder of time complete as many rounds as possible of the following

 

155/105# Power Cleans x 8

70 / 53# KB Swings x 16

Double Unders x 24 (Sub 100 singles)

November 23, 2012

 

Strength

 

1) Every 15 seconds for 5 minutes (21 total reps):

 

Deadlift 70% of your 1rm

 

Conditioning

 

3 rounds for time of:

 

7 Muscle-Ups

14 Thrusters 115/75#

21 GHD Sit-ups

November 22, 2012

 

Five rounds for time of:

Run 400 meters

20 Burpees

15 Sdhp 53/35

Pages