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

Workout of the Day (WOD)

August 27, 2012

20 minutes to establish a 1RM Hang Clean - then-
Run 800M
75 Wall Ball 20/14#
Run 800M

August 25, 2012

Team WOD

August 24, 2012

 

7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.
-then-
5 rounds for total working time:
150m run
12 Pull-ups
10 Thrusters @ 95/65#

 

August 23, 2012

 

"Morrison"
50-40-30-20-10 rep rounds of: 

Wall ball shots, 20 pound ball

Box jump, 24 inch box

Kettlebell swings, 1.5 pood

 

 

August 22, 2012

 

800m run
21-15-9
Deadlift 225#/155#
HR push-ups
800m run

 

 

August 21, 2012

 

Back squat
5 x 2
Split Jerk
5 x 2

 

August 20, 2012

 

15 minutes to practice or work up to a heavy clean. 
12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

 

 

August 18, 2012

Saturday  Chipper
 

August 17, 2012

Push Jerk / Split Jerk 7x2
Then:
10:00 total time (1:00 on / 1:00 off)
At the start of every working minute, perform:
Hand Release Pushups x 10
135/95# Max Push Press
* Score is number of push presses completed

August 16, 2012

TEAM WOD
In Teams of 3 you will have 21:00 complete the following:
Burpees x 150
45/25# OH Walking Lunge Steps x 150
45/25# Barbell Thrusters x 150
* Each minute one team member must be holding a PLANK.  Members will rotate plank each minute. 

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