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WOD

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Friday September 30th

Posted on by Justin

Bench Press 3

15 – 12 – 9 – 6 – 3
Push Press (95/65)
Pull-ups

Extra Credit Work:
Endurance:
Run
3 x 800m
- 2 min rest

Skill Development:
Triple Under practice
Hand Stand holds / walks

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Thursday, September 29th

Posted on by Justin

Clean
OTM 5×2
OTM 7×1

3 Rounds
10 Front Squats
15 Burpees
- Use 60% of heaviest Clean

Extra Credit Work:
Endurance:
Row
OTM 10x100m Sprint

Strength / Oly:
3×12 Barbell Lunge

Skill Development:
5 Rounds
1 legless Rope Climb
10 Pistols, alternating

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Wednesday, September 28th

Posted on by Justin

Press 5

5 Rounds
5 DB Squats
5 DB Push Presses
5 DB Thrusters
10 Box Jumps

Extra Credit Work:
Endurance:
Run
1 mile time trial

Oly/Strength:
Pendlay Row 3×8

Skill Development:
4 x Max Strict HSPUs

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Tuesday, September 27th

Posted on by Justin

Power Snatch
OTM 5×2
OTM 7×1

AMRAP in 7
1 Power Snatch
2 KB Swings
2 Power Snatches
4 KB Swings
3&6, 4&8, 5&10, etc
- Use 60%

Extra Credit Work:
Endurance:
Air Bike
10 Rounds
10 calorie sprint
:30 sec recovery

Oly/Strength:
Overhead Squat
3 attempts
Max Reps @ Bodyweight

Skill Development:
3 Rounds, not for time
2 Turkish Get-ups (1L/1R)
10 KB Snatches (5L/5R)
- moderate weight, chase technique

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Monday, September 26th

Posted on by Justin

Back Squat 6

2 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
400m Run

RX+ 10 Muscle-Ups

Extra Credit Work:
Endurance:
Row
4 x 500m @ goal 2k pace
- rest :30 sec

Oly/Strength:
OTM 7×1
Power Clean @ 85%

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This Week’s WODs

Posted on by Justin

It’s time to start preparing for this year’s Turkey Trot 5k! It’s on Saturday, November 26th in Haddon Township. We’re looking to get a BIG group together this year, so mark your calendars!

How to prepare: Come to Run Club! We meet on SUNDAYS at 9am. We’ll be posting Run Club workouts here each week now through the race date.

Monday, September 26th
Back Squat 6

2 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
400m Run

RX+ 10 Muscle-Ups

Tuesday, September 27th
Power Snatch
OTM 5×2
OTM 7×1

AMRAP in 7
1 Power Snatch
2 KB Swings
2 Power Snatches
4 KB Swings
3&6, 4&8, 5&10, etc
- Use 60%

Wednesday, September 28th
Press 5

5 Rounds
5 DB Squats
5 DB Push Presses
5 DB Thrusters
10 Box Jumps

Thursday, September 29th
Clean
OTM 5×2
OTM 7×1

3 Rounds
10 Front Squats
15 Burpees
- Use 60% of heaviest Clean

Friday September 30th
Bench Press 3

15 – 12 – 9 – 6 – 3
Push Press (95/65)
Pull-ups

Saturday, October 1st
Deadlift 5

4 Rounds
5 Deadlifts @ 60%
10 Toes to Bar
20 Wallballs

Sunday, October 2nd – Run Club
1 mile (or 7 min) run buy in.

Then,
10 rounds of:
200m run
6 burpee box jumps

Then,
400m weighted sled drag. Pick a weight that you can handle at a steady walking pace. (half bodyweight to bodyweight is recommended)

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Friday, September 23rd

Posted on by Justin

OTM 10
Power Clean + Front Squat + Clean
- moderate weight, technique work

21-15-9
Cleans (115/80)
Push-ups

Rx+ 135/95 & Ring Dips
(Elizabeth)

Extra Credit Work:
Endurance:
Run
8 Rounds

200m Run
200m Recovery Walk

Skill Development:
Strict HSPUs 5×5

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Thursday, September 22nd

Posted on by Justin

“Filthy 30 with Pulls”
*between each movement, perform 5 Pull-ups or one Muscle-up

30 Box Jumps
30 Jumping Pull-ups
30 Kettlebell Swings (25/35 pounds)
30 Walking Lunges
30 Knees to Elbows
30 Push Presses (35/45 pounds)
30 Good Mornings (45/35 pounds)
30 WallBalls (14/20 pound ball)
30 Burpees
30 Double-Unders

*between each movement, perform 5 Pull-ups or one Muscle-up

Extra Credit Work:
Endurance:
Air Bike
100 Calories for time

Oly/Strength:
OTM 5
Push Jerk + Split Jerk
@ 75% of C&J 1RM

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Wednesday, September 21st

Posted on by Justin

Back Squat 8

4 Rounds
400m Run
12 Front Squats (115/80)
6 Bar-hop Burpees

Extra Credit Work:
Endurance:
Row
8 Rounds
:20 on – max meters
:20 rest

Oly/Strength:
Barbell Lunges
3×12

Skill Development:
5 Rounds
1 Legless Rope Climb
10 Pistols

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Tuesday, September 20th

Posted on by Justin

OTM 5
Hang Power Snatch + OHS
OTM 5×2
Hang Snatch
OTM 5×1
Hang Snatch

Partner WOD
8 Rounds (4 Rounds each)
250m Row
10 Heavy DB Snatches, alternating

Extra Credit Work:
Endurance:
Run
400m
800m
400m
- rest as needed between runs

Oly/Strength:
Overhead Squat 15RM

Skill Development:
Hand Stand Holds, Shoulder Taps, Handstand Walking

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