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

WOD Archive for August 2017

August 3, 2017

1. Warm-up
Move Steady Through
30 Bar Facing Burpees
40 Light Hang Power Snatch
30 Bar Facing Burpees

2. Conditioning
Running “Tully”
4 Rounds
200m run
23 Dumbbell Squat Cleans 40/25lbs

3. Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch + OHS
As Heavy As Possible
Weight can move up and down across seven sets.

Lite Class

30 Bar Facing Burpees
40 OHS
30 Bar Facing Burpees

Then

4 Rounds
200m run
23 Dumbbell Squat Cleans

August 2, 2017

1. Warm-up
10 Minute Steady Row
then
Floss Elbows and Calves

2. Conditioning
3 Rounds of “Eva” (RX is 5 rounds but we will do to have time to Sumo DL)
Run 800m
30 KB Swings 70/53lbs
30 Pull Ups

3. Lift
Sumo Deadlift
10×3 @ 70% of 3RM
Speed Work
No Bounce – Silent

Lite Class

Same as regular class

August 1, 2017

1. Warm-up
3 Rounds
:30 Goblet Squat Hold
Run 200m
10 Sit Ups

2. Conditioning
7 Rounds:
5 Bar Muscle Ups
20 Wallballs 20/14lbs
 

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time.)

Lite Class

5 rounds of

10 Ring Rows

20 Wall Balls

30 Sit-ups

400m run

Pages