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

WOD Archive for September 2017

September 1, 2017

1. Warm-up
3 Rounds:
15 Light Push Press
Run 200m

2. Strength
Strict Press
2×10 (move well with no arch in the back)
 

3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep
Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset each rep
Jerk the last rep
NO FAILS

4. Conditioning
Every 4:00 for 12:00 complete
200m run and then AMRAP of
7 Thrusters 135/95 and 7 OTB Burpees

Lite Class

Every 4:00 for 8 rounds complete
200m run and then AMRAP of
7 Thrusters 135/95 and 7 OTB Burpees

Rest 1:00 between rounds

Pages