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WOD Archive for October 2013

October 19, 2013

Partner WOD

October 18, 2013

Strength
1) HBBS: 1X5@60%, 1X5@70%, 2X5@75% – rest exactly 2:00.
2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest 60 sec.
3) 3X5 Bench Press @ 75% of Max from 131004 – rest 60 sec.
4) 3X5 Strict Weighted Pullups – heaviest possible (every set), rest 60 sec.
Conditioning
"The Seven" Seven rounds of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

October 17, 2013

10 Snatches #115 3 legless rope climbs 8 snatches #135 3 legless rope climbs 6 snatches #155 3 legless rope climbs 4 snatches #175 3 legless rope climbs 2 snatches #195 3 legless rope climbs

October 16, 2013

15 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk).
Conditioning
For time:
Row 500m
-then-
21-15-9 of:
Wall Balls 20/14#
C2B Pull-ups
 

October 15, 2013

Front Squat: 1X5@60, 1X5@70%, 1X5@75% – rest 2:00.
Conditioning
5 rounds for Calories and Total Working Time of:
30 seconds ME Airdyne for Cals (sub Row if necessary)
Run 400m (all out)
Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30
 

October 14, 2013

15 minutes to establish a 3RM UB Hang Snatch (top of knee)
Conditioning
For time:
45 TTB
-then-
3 rounds of:
15 Deadlifts 235/155#
15 Back Squats 235/155#
*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).

October 12, 2013

Barbells for Boobs

October 11, 2013

Strength
1) HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.
2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest 60 sec.
3) 4X2 Bench Press – heaviest possible, rest 60 sec.
4) 3XME Tempo Strict Pullups (3 counts up, 3 count pause with chin over, 3 counts down – DO NOT deviate from this tempo) – rest 60 sec.
Hero WOD "Randy"
75/55# power snatch, 75 reps

October 10, 2013

100 DU
90 V-ups or sit ups
80 goblet squat 70/53
70 Superman/Banana (hollow hold/arch hold) (35 roll each side)
60 lunges (30 each leg)
50 C2B pull-ups
Handstand walk down and back (40ft) or 80 second handstand hold
30 Ring dips or box dips
20 Deficit HSPU or HRPU
10 Burpees

October 9, 2013

3X1 Clean + Hang Clean + 3 Front Squats + Jerk @ 75% – rest as needed
Conditioning
5 rounds for distance, reps and calories of:
:30 ME Airdyne for Calories (sub row if you don’t have an AD)
:30 Rest
:30 Double KB Hang Clean & Jerk 24/16kg (KBs do not need to return to the floor every rep, start from the same “hang” that you would on a swing)
:30 Rest
:30 ME (trips) 10m Shuttle Run
:30 Rest

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