1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

August 14, 2014

5:00 AMRAP
5 thrusters 115/75
10 over the bar burpees
3:00 to run full 400m
5:00 AMRAP
10 slam ball
10 slam ball cleans (full)
3:00 to run full 400m
5:00 AMRAP
5 strict pull-ups
10 push-ups
3:00 to run full 400m
5:00 AMRAP
15 sit-ups
15 kbs 53/35
3:00 to run full 400m

August 13, 2014

Warm up: 4 rounds of
10 Behind the neck strict press
10 BTN push press
10 BTN split jerk w bar
Skill: Split Jerk
A) Split Jerk 75%x3xEMOM/8mins
B) 5 rounds For Time
20 db snatches 50/35
20 db oh lunges 50/35
20 step ups w db 50/35
C) 5 min max effort man makers

August 12, 2014

Warm up: 10min amrap 10 hang clean w bar
10 thursters w bar
400m run
A) 3 Pos stop clean 75%x1x10
A1) 3x10 Tempo Pull ups 
B) 15min Amrap
2 rope climbs
20 wall balls
Row 200m

August 11, 2014

Warm up:
:45/:15x8rds
Wall balls
Burpees
Skill: Hi Hang Sn 
A) Snatch DL + 2 Lo hang sn (Below Knee) 75%x1xEmom/8mins
B) 3 rounds for time 
50 KB CJ total reps (53/35)
800m run
C) :20/:10x4mins
T2B
KB swings 53/35

August 8, 2014

Warm up: Agility/balance drills 
A) Back Squat - 80%x5x5 
B) Diane
C) For Time 
3 rounds
400m run
10 Over the bar burpees 

August 7, 2014

Warm up: 10mins
10 Power Cleans
10 Power Snatches
10 rounds
5 pull-ups
5 push-ups
5 rounds
10 sit-ups
10 superman
2 rounds
25 wall-ball, 20/14
25 box jumps, 24/20
Surprise finisher

August 6, 2014

Skill: Power Jerk 
A) Power Jerk 75%x3xEMOM/8mins
B) For Time 
2 rope climb buy in
6 rounds
20 cal row
5 KB Squats right arm 53/35
5 kb Squats left arm  53/35
2 rope climb cash out

August 5, 2014

Warm up: Hi hang sn + 2 Sn Balance w/bar xEMOM/10min
A) 3 Pos stop sn 75%x1x10
A1) 5x5 Tempo Pull ups
B) 15min Amrap
15 Walking barbell lunges 95/65 in place
10 wall squats
10 wall walks w slam ball

August 4, 2014

Skill: Power clean
A) Clean DL + 2 Lo hang cl (Below Knee) 75%x1xEmom/8mins
B) 12 minute AMRAP
21 Power Cleans (95/65)
12 Handstand/Ring - 24 Strict Push Ups
C):20/:10X7mins
Thai Planks/Planks
 

August 1, 2014

Warm up: flight simulator (15 mins)
A) Back squat -  75%x10x3 (20 mins)
B) 2 partner wod for time
200m farmer's carry
50 wall balls
400m fireman carry
50 burpees
C) 10min amrap
Push ups
KB swings

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