1100 Globe Ave Mountainside, NJ 07092

908-418-1829

WOD Archive for November 2012

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

November 21, 2012

20:00 to work to 3RM Heavy Hang Squat Snatch
 
then
4x400
with 2:00 rest between efforts

November 20, 2012

 

Strengt

 

1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%

 

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

 

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

 

Conditioning

 

90 seconds ME Double-Unders

 

-then (without resting)-

 

Row 1K

100 Double-Unders

Row 500m

 

For time.

November 19, 2012

 

Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

 

Conditioning

 

3 rounds for total working time of:

 

5 Over-the-Box Jumps 20″ 

25 KB Swings 32/24kg

5 Over-the-Box Jumps 20″ 

25 Pullups

 

November 17th 2012

 

1 Mile Run

30 Deadlifts (MRX-225#, WRX-155#) (MS-155#, WS-95#)

50 Box Jumps (M24″, W20″)

100 Sit-ups

800m run

November 16, 2012

Buy In: 30 Wall Ball
3 rounds
400m run
12 hang power cleans 135/95
12 pull-ups
Cash Out: 30 Wall Ball
 

November 15, 2012

 

Part 1

3 rounds for total calories

2 minute max effort row for calories 

Rest no more than 2 minutes between efforts

 

Part 2

3 rounds for total reps

2 minute max effort KBS 24/16

Rest no more than 2 minutes between efforts

November 14, 2012

 

Snatch Practice

 

Main Site WOD

Seven rounds for time of:

75/45 pound Thruster, 12 reps

9 Toes-to-bar

Run 200 meters with a 20/14 pound medicine ball

 

Pages