12 Commerce Drive Cranford NJ 07016...908-709-4200

Workout of the Day (WOD)

March 27, 2013

 

Conditioning

 

10 minutes Triple-Under/Double Under practice.

 

-then-

 

3 rounds for time of:

 

15 Strict HSPU (reg. standard)

40 Split Jumps

15 Pull-ups

 

10:00 Mandatory Post Wod Mobility

 

March 26, 2013

 

Every 30 seconds for 4 minutes:

 

1 Clean & Jerk (full) @ 80%

 

Rest 1 minute

 

3:00 to complete:

 

3 X ME UB (unbroken) Clean & Jerks @ 75%

 

*Notes: The ME UB Clean & Jerks are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.

 

Strength

 

HBBS (based off 130129): 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest 30 seconds, 3X2 @ 80% – rest 45 seconds.

 

Conditioning

 

Run/Row 5k*

 

*If necessary, we will cut down distance based on time remaining in class/time you have available post class.

 

March 25, 2013

 

Every 30 seconds for 4 minutes:

 

1 Snatch (full) @ 85%

 

Then, when the clock hits 5:00-

 

3:00 to complete:

 

3 X ME UB (unbroken) Hang Snatches @ 75%

 

Conditioning

 

“Helen”

 

3 rounds for time of:

 

Run 400m

21 KBS 24/16kg

12 Pull-ups

 

March 23, 2013

Typical Saturday Madness!  Come on in!

March 22, 2013

 

20:00 mobility

 

4 rounds for time

400m run 

25 Sit-ups

5 Power cleans @ 70%

 

March 21, 2013

 

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots, 20/14 pound ball

(Men 10ft target, women 9 ft target)

90 Double-unders

30 Muscle-ups

 

March 20, 2013

 

3 rounds of:

 

15 Goblet Squats 24/16kg

5 Bar Muscle-Ups

15 KB/DB Snatches (partition in any way) 24/16kg

 

Run 1 mile

 

3 rounds of:

 

10 Goblet Squats 24/16kg

3 Bar Muscle-Ups

10 KB/DB Snatches (partition in any way) 24/16kg

 

March 19, 2013

 

EMOM for 5 minutes:

 

2 Clean & Jerks (full) @ 75%

 

Then, when the clock hits 5:00-

 

2 minute AMRAP of:

 

Clean & Jerks (full) @ 75%

 

*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

 

Strength

 

HBBS: 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

 

Conditioning

 

4 rounds for time of:

14 Burpees 

7 KBS 70/53

March 18, 2013

 

EMOM for 5 minutes:

 

2 Snatches (full) @ 80%

 

Then, when the clock hits 5:00-

 

2 minute AMRAP of:

 

Snatches (full) @ 80%

 

Conditioning

 

1 minute ME H.R. Push-ups

 

-then (no rest)-

 

4 minute AMRAP of:

 

15 OHS @ 95/65#

20 Pull-ups

30 Double-Unders

 

-then (no rest)-

 

1 minute ME H.R. Push-ups

 

-then (no rest)-

 

4 minute AMRAP of:

 

15 OHS @ 95/65#

20 Pull-ups

30 Double-Unders

 

-then (no rest)-

 

1 minute ME H.R. Push-ups

 

March 16, 2013

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