1100 Globe Ave Mountainside, NJ 07092

908-418-1829

Workout of the Day (WOD)

June 26, 2013

HBBS 7X5 @ 75% – rest at least 2 minutes
1) 12 minutes to work to a max Snatch for the day, then:
EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.
2) 12 minutes to work to a max Clean & Jerk for the day, then:
EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

June 25, 2013

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
Conditioning
2 minutes ME Muscle-Ups (sub pull-ups)
-then-
6 minute AMRAP of:
50 Double-Unders
15 Burpees
-then-
2 minutes ME Muscle-Ups

June 24, 2013

7X1 Snatch – heaviest possible, rest 60-90 seconds
HBBS 6X6 @ 70% – rest at least 2 minutes
Conditioning
10 rounds for total calories of:
30 seconds ME Row for Calories
90 seconds Active Recovery (Row) @ 55-65%

June 22, 2013

Partner WOD  - 25 minute AMRAP. One partner runs 400m while the other starts the AMRAP of 10 Deadlift 185/135, 10 HR Push Ups and 10 Wall Ball. When partner 1 comes in from the run, partner 2 goes out for the run and partner 1 continues the AMRAP where partner 2 left off.

June 21, 2013

 
1) 15 minutes to establish a 1RM Jerk (racks may be used).
2) Row 500m
*Rest 15 minutes
3) “Elizabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips

June 20, 2013

 
1) EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%
Rest as needed between test 1 and 2.

June 19, 2013

 
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
1) 20 minutes to establish a 1RM HBBS.
2) 150 Burpees for time.

June 18, 2013

 
1) 12 minutes to establish a 1RM Push Press.
2) 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00). 2xME pull-ups will be subbed for Muscle-Ups.
3) “Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups

 

June 17, 2013

 
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean & Jerk.
Conditioning
“Isabel”
30 Snatches for time @ 135/95#

June 15, 2013

Partner WOD 800M run with Wall Ball 100 Thrusters 75/55 100 Box Jumps 100 Wall Ball 800M Run with Wall Ball

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