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Author Archives: Justin

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Friday, August 1st

Posted on by Justin

Snatch 1

21-15-9
“Squat” Snatches (95/65)
CTB Pull-ups

Extra Credit:
4 Rounds
400m Run or 500m Row
- rest 2 minutes

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Thursday, July 31st

Posted on by Justin

Warm Up/Skill Work:
3 Rounds
10 Pull-ups
10 Push-ups/HSPUs/Ring Dips
10 Pistols (5R/5L)

Strength:
Deadlift 5

Metcon:
5 Rounds
10 Deadlifts (225/155)
20 Wallballs

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Wednesday, July 30th

Posted on by Justin

Warm Up/Skill Work:
3 Rounds
10 Pull-ups
10 Push-ups/HSPUs/Ring Dips
10 Pistols (5R/5L)

Strength:
Shoulder Press 3×5

Metcon:
AMRAP in 12
9 Shoulder to Overheads (115/80)
12 Box Jumps
15 KB Swings

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Tuesday, July 29th

Posted on by Justin

Back Squat 1

3 Rounds
400m Run
15 Pull-ups
15 Front Squats (95/65)

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Monday, July 28th

Posted on by Justin

Deadlift + Hang Power Clean + Push Jerk 1

“DT”
5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Extra Credit:
4×8 DB Bench Press
- alternated with
4×8 DB Rows

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Saturday, July 26th

Posted on by Justin

Thruster 3

15 Thrusters (115/80)
15 CTB Pull-ups
50 Double Unders
12 Thrusters
12 CTB Pull-ups
50 Double Unders
9 Thrusters
9 CTB Pull-ups
50 Double Unders

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Friday, July 25th

Posted on by Justin

Front Squat 5

3 Rounds
400m Run
12 Burpees
21 Box Jumps

Extra Credit:
3 x Max Strict + Max Kipping HSPUs
or
5 x Max Handstand Holds

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Thursday, July 24th

Posted on by Justin

OTM 7
Power Snatch + Overhead Squat + Snatch

On the 6 minute start interval,
200m Row, then 30 Pull-ups
200m Row, then 30 Wallballs
200m Row, then 30 Toes to Bar
200m Row, then 30 Pistols

You do the row sprint and the 30 reps of whatever exercise is listed as fast as you can, then rest till the next 6 minute start interval before starting the next row sprint.

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Wednesday, July 23rd

Posted on by Justin

Power Clean 2

“The Chief”

5 Rounds
AMRAP in 3 minutes:
3 Power Cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of five 3 minute rounds.

Extra Credit:
OTM 10
5 strict Pull-ups
Weighted, dead-hang, or banded.

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Tuesday, July 22nd

Posted on by Justin

Back Squat, Building in weight 10 – 8 – 6 – 4 – 2

WOD 1:
21 – 15 – 9
KB Swings
Lateral Burpees (hop over KB)

- rest 3-5 minutes

WOD 2:
1000m Row

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