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

Workout of the Day (WOD)

May 13, 2013

 

1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.

 

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

 

2) 5X2 HBBS @ 80% – rest 60 sec.

 

Conditioning

 

8 minute AMRAP of:

 

5 Parallette HSPU (6″/4″ deficit)

15 (steps) BB Walking Lunges (front rack) 95/65#

30 Double-Unders

May 11, 2013

May 10, 2013

 

Warm-up

Handstand/Jump Rope skill work

 

7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 90 seconds

 

Conditioning*

 

Row 500m

30 Pistols (alternating)

20 Push Press @ 115/75#

Row 500m

20 Pistols (alternating)

15 Push Press @ 115/75#

Row 500m

10 Pistols (alternating)

10 Push Press @ 115/75#

 

*We will modify as necessary for pistols and number of people rowing.  If you prefer to run, it will be 400m. 

May 9, 2013

20:00 Mobility

3 Rope Climbs

30 Knees to elbows

3 Rope Climbs

30 Snatch Grip Deadlift 135/95

3 Rope Climb

30 Toes to Bar

3 Rope climbs

May 8, 2013

 

1) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

 

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.

 

2) 4X4 1&1/4 Front Squats – heavy, rest 60 sec. 

 

 

Conditioning

 

3 rounds for time of:

 

9 Muscle-Ups

20 KBS 32/24kg

25 Double Unders (if you have double unders, do triple unders)

 

May 7, 2013

 

Every 40 seconds for 4 minutes:

 

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

 

Conditioning

 

3 rounds for time of:

 

Run 400m

10 Thrusters 135/95#

May 6, 2013

 

1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.

 

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor.

 

2) 5X5 HBBS @ 75% – rest 60 sec.

 

Conditioning

 

For time:

 

30 Push Press 135/95#

30 Over-the-Box Jumps 30/26″ (touch top)

30 C2B Pull-ups

30 Deficit HSPU 

May 4, 2013

May 3, 2013

 

Warm-up

Jump Rope Skills/Handstand Holds

 

7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 60 seconds.

 

Work up to a nearly maximal load by the 4th or 5th set. Try to increase slightly from last week, and maintain over the remainder of the sets. 

 

Conditioning 

 

10 minute AMRAP of:

 

10 Pullups

15 Hang Power Snatches @ 75/55#

20 Pushups

May 2, 2013

5 RFT

20 med ball cleans

20 kb snatch

400m run

20 hr push-ups

20 box jumps 

400m run

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