W.O.D.

  • Thursday - October 19

    Part 1:

    For Time:

    250/200 M Row OR 25/20 Cal Bike

    30 Wall Balls

    30 Sumo Deadlift High Pulls (95/65)

    *6 Minute Cap

    Part 2:

    5-3-1

    5-3-1

    5-3-1

    Back Squat

    *Same weights as Monday

    1 x 10

    Back Squat

    *Aim for 75+% of final set of 1

  • Wednesday - October 18

    2 Rounds


    3 Minutes

    400 M Run

    15 Sit Ups

    Max Rep Toes to Bar

    3 Minute Rest


    3 Minutes

    400 M Run

    15 KB Swings (53/35)

    Max Rep Pull Ups

    3 Minute Rest


    3 Minutes

    400 M Run

    12/10 Calorie Row

    Max Rep Push Ups

    3 Minute Rest

    *Record total toes to bar / pull ups / push ups 

    *Runs can be scaled to 200 M at any point of the workout to ensure you get to the 3rd movement

    _____________________________________________________

    8:15 PM Olympic Lifting

    A) Snatch Footwork

    B) Snatch Balance 

    1 RM

    95% x 1

    90% x 1

  • Tuesday - October 17

    20 Minute AMRAP

    5 Clean and Jerks (165/105)

    10 Burpees

    10 Box Jumps (24/20)

  • Monday - October 16

    5-3-1

    5-3-1

    5-3-1

    Back Squat

    1 x 20

    Back Squat

  • Sunday - October 15

    Open Gym: 8 AM - 10 AM

  • Saturday - October 14

    In Teams of 2 (1 working/1 resting)

    7 Minutes

    Max Rep 200 M Runs/Rows

    3 Minute rest, then

    "Kalsu"

    100 Thrusters (135/95)

    *Both partners must do 5 burpees every minute

    *Both partners must be able to do 5+ thrusters at their weight pre-WOD


  • Friday - October 13

    Part 1:

    10 Minute EMOM

    3 Power Clean and Jerks

    Part 2:

    "2017 Garden State Open WOD 2"

    500 M Run

    30 Power Cleans (155/105)

    15 Bar Muscle Ups (Scale: 30 Chest to Bar Pull Ups)

    *15 Minute Cap

  • Thursday - October 12

    Part 1: 


    21-15-9

    KB Swings (53/35)

    Wall Balls (20/14)

    Burpees

    Part 2:

    4 x 3

    3 x 2

    3 x 1

    1 x 10

    Back Squat

  • Wednesday - October 11

    15-12-9-6-3

    Toes to Bar

    *20 Double Unders after EVERY set


    right in to

    15-12-9-6-3

    Handstand Push Ups (Scale: Strict Press OR Push Press OR 2x Push Ups)

    *200 M Run after EVERY set


    right in to

    15-12-9-6-3

    Pull Ups

    *20 Double Unders after EVERY set

    *30 Minute Cap

  • Tuesday - October 10

    30 Minutes:


    For Time:

    3 Rounds

    3 Wall Walks

    15 Box Jumps (24/20)

    30 Air Squats

    200 M Run

    in remaining time:

    1 Rep Max Squat Clean and Jerk

    ___________________________________________________________

    8:15 PM Olympic Lifting

    A) Snatch to Max

    B) OHS and Split Jerk stability work

  • Monday - October 9

    Part 1:


    4 Sets

    30 Seconds Max Rep Bench Press

    2:30 Rest

    *Choose one weight for all 4 sets.  Should be close to the weight you have been repping out for 15 reps over the past few weeks.

    Part 2:

    For Time:

    40/32 Cal Row OR Bike

    30 Strict Press (75/55)

    30 Sumo Deadlift High Pull (75/55)

    30 Overhead Lunges (75/55)

  • Saturday - October 7

    In Teams of 2 (Both working at same time)


    6 Minute Alternating EMOM

    1: Max Cal Row

    2: Max Rep Push Ups

    *Switch every minute.  Record total sum of cals and push ups


    4 Minute Rest


    6 Minute Alternating EMOM

    1: Wall Balls (20/14)

    2: Burpees

    *Switch every minute.  Record total sum of Wall Balls and Burpees.  


    4 Minute Rest


    6 Minute Alternating EMOM

    1: KB Lunges (53/35)

    2: Push Press (95/65)

    *Switch every minute.  Record total sum of Lunges and Push Press'

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