WOD

WODs – 4.9.18 to 4.15.18

Monday Chin-Up: 3 x 6 rest 60s Super Set: 3 x 15 band pull apart slow Rest 0s 3 x 10 Stretch Push-Ups Rest 45s or partner up and partner goes at 5 push-ups 30 Burpees 30 Slam Balls 20 Burpees 20 Slam Balls 10 Burpees 10 Slam Balls 2 Rounds 1 Arm Farmer Carry Right Arm...

WODs – 4.2.18 to 4.8.18

MONDAY Teams of 2: 100 Wallballs 20/14 100 DB Power Snatches 50/35 100 Wallballs 20/14 10-15 minutes for Quality 20s Hollow Hold 20s Side Plank per side 20s Samson Stretch/side TUESDAY EMOM x 5, add weight every round: 3 Push Press + 3 Hang Power Cleans EMOM x 18: 1)...

WODs – 3.26.18 to 4.1.18

Monday Every 2 min x 5 5 Hang Power Cleans + 2 Push Jerks Add weight every round.   15-12-9-6-3 Hang Power Cleans 135/95 50 DUs   2-3 Rounds for Quality Turkish Sit-Up x 10/Arm 1 Arm Swing x 10/Arm Sumo Stance Goodmorning x 10   Tuesday Close Grip Bench - 3 x 5, rest...

WODs – 3.19.18 to 3.22.18

MONDAY Front Squats 3x3@2121 tempo 42-30-18 Wallballs 20/14 Russian KBS 53/35 *Stop wallballs? Complete 5 Box Jump Overs before continuing. Tuesday Power Clean and Push Jerk every 90s - 3-2-1-1-1 5 x 3 Min On, 3 Min Off 50 Double-Unders 15 Push Jerks 135/95 Max Cal...

WODs – 3.12.18 to 3.15.18

Monday Romanian DL out of the rack - 2/4 x 10 AMRAP 10 Minutes: 5/5 One arm DB Thruster 50/35 10 Russian Swings 70/53 30 DUs Tuesday 5 Rounds for reps, 30s on, 30s off: HSPU (scale is 95/65 or 65/45 push press just like the open) C2B ( we will allow ring rows to give...

WODs – 3.5.18 to 3.9.18

MONDAY AMRAP 4 Minutes 27/20 Cal Row 27 Wallballs 20/14 27 C2B Pull-Ups Rest 4 Minutes AMRAP 4 Minutes 21/15 Cal Row 21 Wallballs 20/14 21 Toes to Bar Rest 4 Minutes 15/10 Cal Row 15 Wallballs 20/14 15 Pull-Ups TUESDAY 12 Minutes to a HEAVY T-N-G Power Snatch x 2...

WODs – 2.12.18 to 2.18.18

Monday Open Workout 13.2 AMRAP 10 115/75 Shoulder to Overhead x 5 115/75 Deadlift x 10 15 Box Jumps 24/20 (Step-Ups allowed) 3 Rounds for Quality 10 Turkish Sit-Ups per arm Barbell Overhead Hold x 90s @ 80% of 1RM Strict Press Tuesday 1RM Snatch Open Workout 13.1ish...

WODs – 2.5.18 to 2.11.18

Monday Every 90sec x 10 1 Snatch (squat) *add 5-10lbs from last week *1-5 is warm-up, 6-10 at the same weight Open Workout 14.1 AMRAP 10 30 DUs 15 Power Snatches 75/55 *55+ 65/45 for Rx Tuesday  10,000m Row as a Team of 3 7,500m Row as a Team of 2 *Rotate every 250m...

WODs – 1.29.18 to 2.4.18

Monday  Ring Muscle-Up Skill Work 4 Rounds: 30 Wallballs 20/14 60 Double-Unders 5 Rounds for Quality 20 Seconds of Roll Outs 40 Seconds Superman Hold Tuesday Every 90s x 10: Snatch Deadlift + Snatch Pull + Snatch *Add 5-10lbs from last week. Open Workout 15.1A 15 Toes...

WODs – 1.22.18 to 1.28.18

Monday Every 90s x 10 1 Snatch DL 1 Snatch Pull 1 Low Hang Snatch (below knee cap) 1 Overhead Squat Open Workout 16.3 AMRAP 7 Minutes 10 Power Snatch 75/55 3 Bar Muscle-Ups Tuesday 5 x 30:30 Box Jumps 24/20 DB Power Clean 50/35 Bar Facing Burpees *Low Score Counts.*...

WODs – 1.15.18 to 1.21.18

Monday Tabata Chest-to-Bar Pull-Ups *Low score counts.* Amrap 12 Minutes: 15 Deadlifts 225/155 15 HSPU 3 Rounds for Quality Cat Camel x 5 Thoracic Extension Rotation x 5/side Standing Pass Through x 10 Prone Pass Through x 10 Tuesday Every 2 Minutes x 10 Halting...

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Hawthorne, NJ 07506

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