17 Passaic Avenue
Hawthorne, NJ 07506
Split Jerk Practice: NO weight, work on foot work.
AMRAP 20 Minutes
Knees to Elbow x 10
(95/65lb) Power Clean x 20
Double-Unders x 30
Is Sam in scrubs???
Deadlift - 15 minutes of skill or 15 minutes to reach a 5rm.
5 rds for time:
10 Kettlebell Hang Power Snatch (R) 53/35lbs
10 Kettlebell Overhead Walking Lunges (R) 53/35lbs
10 Kettlebell Hang Power Snatch (L)
10 Kettlebell Overhead Walking Lunges (L)
compare to August 16, 2012
Dumbell Hang Power Snatch
Overhead Walking Lunge
4 rds for time:
Dumbell Hang Power Snatch x 10(r)
Dumbell Overhead Walking Lunge x 10(r)
Dumbell Hang Power Snatch x 10(l)
Pull-ups - strict, kipping, chest to bar
Thruster (95/65) - 50 reps per team member.
Pull-Ups - 50 reps per team member.
Notes: If your team has 3 people you must complete 150 thrusters before moving onto the pull-ups. Reps can be split up anyway you want. The bar is not allowed to touch the ground until all the thrusters are completed. If it does, the team must complete 5 burpees each as a penalty.
4 rounds for reps
1 minute each station
Row for Calories
Push Press 95/65lbs
Box Jumps 24/20"
Rest 1 minute between rounds
**Compare to October 2, 2012**
The last time we did this WOD.
Work your Goat
**No subs for double-unders, but we will count attempts for some of you.**
Hang Power Clean
Tabata Hang Power Clean
rest 2 minutes
STRICT Pull-Ups - 3 x max reps, rest 90s between. If you have 10+ reps, add weight. If you don't have pull-ups, do negatives or ring rows.
Tabata Hang Power Clean 115/75lbs
Rest 2 minutes then...
Tabata Wallballs 20/4lbs
*Doesn't matter what you start with.
*Tabata is 20s on, 10s off for 4 minutes or 8 rounds.
*Lowest reps completed in any 20s is your score.
Circle of Pain - See picture below.
Back Squat - 1RM
Press - 1RM
Deadlift - 1RM
*** 3 attempts at each.
Kettlebell Deadlift --> Kettlebell Swing
IS SHANA STRONGER THAN YOU?
IN HONOR OF OUR DELAYED HALLOWEEN, WE WILL HAVE A "TRICK OR TREAT" WOD TODAY. Athletes will be choosing the movements, reps, and time domain by picking a number(the trick) and the coach will throw you a bone by changing one option(the treat). Burpees are listed 5 times so choose wisely...
Hang Power Snatch - 10 minutes of skill work or work up to a heavy double.
10 Wall Climbs then...
3 rounds of:
20 Hang Power Snatches (75/45#)
30 Walking Lunges
then 10 Wall Climbs
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