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Workout of the Day (WOD)

August 14, 2013

 15 minutes to find a 2RM Hang Clean & Jerk (hang clean+jerk then lower to hang position to complete one more hang clean+jerk)
2K Row
Every 1:30 3 Thrusters @ 60% of above

August 13, 2013

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes
Conditioning
7 rounds of
30 sec. ME Burpees
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″
30 sec. Rest

August 12, 2013

15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
Conditioning
5 rounds for total time (of runs) and reps:
Run 400m (all out) ME UB Muscle-Ups (pull-ups)
Rest 2:00 between rounds.
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of Muscle-Ups. Chalk your hands BEFORE you begin the 400m run.

August 10, 2013

Partner WOD 60 SDLHP 95/65, 70 Push Press 95/65, run 400m with 45/25 plate, 80 Deficit Push Ups, 90 stand ups with plate, 100 4 count flutter kicks, run 400m with plate

August 9, 2013

1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
Or
Choose from the board
Conditioning
Hero WOD "ROY"
Five rounds 225/155 pound Deadlift, 15 reps 20 Box jumps, 24/20 inch box 25 Pull-ups

August 8, 2013

20 Min AMRAP
5 KB Snatch (each arm) 53/35
10 Med Ball Cleans
15 Ball Slams

August 7, 2013

1) 15 minutes to establish a 1RM 2 Position Hang Clean + 1 Jerk (low hang-2″ from floor- to the hang at the top of the knees).
Bear Complex 30 reps @ 135/95 Every 1:30 5 Burpees

August 6, 2013

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
2) Front squat: 1X5 @ 60%, 70%, 75%, 80% – rest 2 minutes.
3 Rounds For Time 20 KBS 53/35 15 Pistols 10 T2B

August 5, 2013

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).
Conditioning
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders ME Muscle-Ups (7 rep cap) or 10 Pull-ups ME Burpees
*Rest 1 minute.
Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

August 3, 2013

Teams of 6 - 10 minute max distance row switching every 20 strokes - rest 3 minnutes then AMRAP:  jump squats 45/33, KB SDLHP 32/24, box jumps 24/20, sit-ups, double unders

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