1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

December 19, 2013

Mobility 
Fran
21-15-9
Thrusters 95/65
Pull-Ups

December 18, 2013

4X1 Clean & Jerk @ 90% – rest 1:30-2:00
Conditioning
18 minute AMRAP of: 
50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

December 17, 2013

5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle) – rest 90 sec.
*If you can’t complete the work, drop the weight and get the work done.
Partner WOD (One partner must be in plank while other partner works. Switch as needed. Partner doing work can't start until partner is in plank position)
2000m row 60 Lunge Jumps 60 KBS 70/53 60 KB Sit-ups 70/53

December 16, 2013

5X1 Snatch @ 90% – rest 1:30-2:00
Conditioning
4 rounds for time of:
25 Wall Balls 20/14# 10 Power Snatches 115/75#

December 14, 2013

December 13, 2013

4 x 2/4 FS/BS @94% of Tuesday
or technique work
 
20 minute AMRAP
95# Thruster 5x
95# Hang Power Clean 7x
95# Sumo Deadlift High Pul 10x
 

December 12, 2013

Mobility - 20 minutes
5 Rounds - 30 minute cap
20 HSPU
30 Burpees
40 Pistols
50 V-ups/Sit-ups

December 11, 2013

4x1 Clean and Jerk @90%
4 Rounds
1:00 Handstand hold
1:00 KB Snatch 24/16KG - alternate hand every 5 reps
1:00 Ball slams
1:00 ME T2B
1:00 Rest

December 10, 2013

4X2/4 FS/BS @ 95% (of 1RM Front Squat) – rest 90 sec Conditioning For time: 12 Bar Muscle-Ups 20 Box Jumps 24/20″ 9 Bar Muscle-Ups 20 Box Jumps 24/20″ 6 Bar Muscle-Ups 20 Box Jumps 24/20″

December 9, 2013

5X1 Snatch @ 90% – rest 2:00 Complete the following for total reps: 4:00 AMRAP 12 KBS 53/35 24 Double Unders Rest 1:30 4:00 AMRAP 12 Goblet Squats 53/35 24 Russian Twist Rest 1:30 4:00 AMRAP Burpees

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