12 Commerce Drive Cranford NJ 07016...908-418-1829

Workout of the Day (WOD)

August 26, 2013

15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).
Conditioning
30-20-10 of:
Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12′ target)
KB Snatch (15l/15r – anyhow) 32/24kg

August 24, 2013

August 23, 2013

1) HBBS: 1X6@65%, 1X6@75%, 2X6@80%
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70%
Hero WOD "Josh"
For Time:
95/65 pound Overhead squat, 21 reps
42 Pull-ups
95/65 pound Overhead squat, 15 reps
30 Pull-ups
95/65 pound Overhead squat, 9 reps
18 Pull-ups
 

August 22, 2013

800M run
50 Double Unders, Sit-ups, KBS
400M run
40 DU, SU, KBS
400M run
30 DU, SU, KBS
400M run
20 DU, SU, KBS
400M run
10 DU, SU, KBS
800M run
 

August 21, 2013

15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
Conditioning
4 rounds for time
400m run
BW Bench Press x 10

August 20, 2013

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes
2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes
Conditioning
3 rounds for time of:
50 Double-Unders
50′ Walking OH Lunges 45/25
25 Burpees
 

August 19, 2013

15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
Conditioning
3 rounds of:
3:00 to complete-
Row 500m (all out)
5 Muscle-Ups or 7 pull-ups
ME Hang Snatch 135/95 in the remaining time.
Rest 3:00 after each round.
*Note: Each 500m row should be all out.
 

August 17, 2013

August 16, 2013

 
1) HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest as needed
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

August 15, 2013

30 minute partner AMRAP
200M buddy carry
20 slam ball passes
20 slam ball sit up passes
20 slam ball

Pages