1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

February 20, 2014

50 OHS 95/65
40 Toes to bar
30 Hang Snatch
20 HSPU
10 Strict press

February 19, 2014

20:00 to work up to a 2RM Power Clean and Jerk
4 rounds of
15 Thrusters 100/65#
15 Chest to bar Pull-ups

February 18, 2014

Back Squat: 4X5@85% – quick up and down with no pause every set, rest 90 sec.
Annie
50-40-30-20-10
Double Unders
Sit-ups

February 17, 2014

5X2 Snatch (ground and just above knee) @80%, rest 90 sec.
Conditioning
5 rounds of:
5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20″

February 14, 2014

Hollow/Arch Work
Strict/Kipping/Butterfly Instruction
Conditioning
Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats 135/95#
10 Muscle-ups
 

February 13, 2014

Marissa's Mash Up
100 DU/300 singles
90 Plank touch shoulder (45 each arm)
80 lunge jumps (40 each leg)
70 Russian twists with 20/14 WB
60 Slam balls
50 Mountain climbers
40 Dips
30 Hollow rocks
20 Pull ups
10 Goblet squats 106/70
5 ME handstand hold
oh and a 25 burpee cash out

February 12, 2014

20:00 to establish a 3 RM Power Clean + 1 Push Jerk
Conditioning
For time:
Row 500m
21 KBS 24/16kg
21 HSPU (regionals standard)
Row 500m
15 KBS 24/16kg
15 HSPU (regionals standard)
Row 500m
9 KBS 24/16kg
9 HSPU (regionals standard)
 

February 11, 2014

Back Squat
4x8 @ 80%
For Time
20 Front Squats 165/105
20 Back Squats 165/105
20 Push Jerks 165/105
15 of each
10 of each
5 of each

February 10, 2014

20:00 to establish a 3 RM Power Snatch
Conditioning
15 minute AMRAP of:
10 Wall Balls 20/14#
10 Burpees
10 C2B Pullups
20 Wall Balls 20/14#
10 Burpees
10 C2B Pullups
30 Wall Balls 20/14#
10 Burpees
10 C2B Pullups
40 Wall Balls…
*Add 10 Wall Balls after every completed round.

February 9, 2014

7 rounds
1:00 Man Maker
1:00 Sprinter Sit ups
Rest
5 Rounds
1:00 SDLHP with KB 70/53
1:00 Jump Squats
Finisher
Partner KB Challenge

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