856-393-0951

3 Larwin Road, Cherry Hill, NJ

WOD

← Older posts Newer posts →

Thursday, July 17th

Posted on by Justin

Power Snatch 2

30 Bar hop Burpees
400m Run
15 Power Snatches (115/80)
800m Run
15 Power Snatches
400m Run
30 Bar hop Burpees

Extra Credit:
3×10 GHRs
3×10 GHD Sit-ups

Posted in WOD | Leave a comment

Wednesday, July 16th

Posted on by Justin

Push Press 3

3 Rounds
10 Power Clean & Jerks (As heavy as possible)
400m Run

Extra Credit:
Handstand Practice
Walks, HSPUs, free-standing holds, etc

Posted in WOD | Leave a comment

Tuesday, July 15th

Posted on by Justin

Front Squat 4

5 Rounds
5 Front Squats (155/105)
5 Back Squats
10 Toes to Bar
15 Wallballs

Extra Credit:
20 Turkish Get-ups

Posted in WOD | Leave a comment

Monday, July 14th

Posted on by Justin

Clean & Jerk 1

5 Rounds
10 Power Cleans (135/95)
10 Burpees

Extra Credit:
Dumbbell Bench Press 3×10
Dumbbell Rows 3×10

Posted in WOD | Leave a comment

Saturday, July 12th

Posted on by Justin

Hex Bar Deadlift 4

Drunken Bear
3 Rounds
Bear Crawl 50 ft
400m run
30 KB Swings
15 pull-ups

Posted in WOD | Leave a comment

Friday, July 11th

Posted on by Justin

OTM 10
Hang Clean 2

3 Rounds
7 Muscle-ups (sub 14 Pull-ups)
14 Front Squats (115/80)
35 Double Unders (or 105 Single unders)

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

Posted in WOD | Leave a comment

Thursday, July 10th

Posted on by Justin

15 minutes to establish a split jerk 1rm

4 rounds of:
5 Shoulder to Overheads
8 Burpees

Rest two minutes

4 rounds of:
5 Shoulder to Overheads
16 Box Jumps

Rest two minutes

4 rounds of:
5 Shoulder to Overheads
24 Air Squats

Extra Credit:
3 Rounds
400m sprint (all out effort)
400m recovery walk

Posted in WOD | Leave a comment

Wednesday, July 9th

Posted on by Justin

“Filthy Fifty”

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

EC:
Muscle-up Skill Work
or
Pull-ups / Ring Dips

Posted in WOD | Leave a comment

Tuesday, July 8th

Posted on by Justin

Back Squat 5

10 Thrusters (135/95)
30 KB Swings (55/35)
8 Thrusters
24 KB Swings
6 Thrusters
18 KB Swings
4 Thrusters
12 KB Swings
2 Thrusters
6 KB Swings

Posted in WOD | Leave a comment

Monday, July 7th

Posted on by Justin

On the Minute for 6 Minutes
Snatch Pull + Snatch + OHS

“Jeremy”
21 – 15 – 9
Overhead Squats (95/65)
Burpees

Posted in WOD | Leave a comment ← Older posts Newer posts →