856-393-0951

3 Larwin Road, Cherry Hill, NJ

WOD

← Older posts Newer posts →

Tuesday, September 13th

Posted on by Justin

Back Squat 10RM

5 Rounds
6 Pull-ups
12 Pistols
200m Run

Extra Credit Work:
Endurance:
Row
:45 Work
:15 Rest
until you accumulate 2000m

Oly/Strength:
OTM 7×2
Hang Clean @ 65-75% of 1RM

Skill Development:
OTM 10×1-5
Muscle-ups or Ring Dips

Posted in WOD | Leave a comment

Monday, September 12th

Posted on by Justin

OTM 5×2
Hang Power Clean
OTM 10×1
Power Clean

3 Rounds
400m Run
21 KB Swings
15 Wallballs

Extra Credit Work:
Endurance:
Air Bike
3 Rounds
1 min for max Calories
3 min recovery

Oly/Strength:
BTN Jerk 1RM

Skill Development:
Double / Triple Under practice

Posted in WOD | Leave a comment

This Week’s WODs

Posted on by Justin

Monday, September 12th
OTM 5×2
Hang Power Clean
OTM 10×1
Power Clean

3 Rounds
400m Run
21 KB Swings
15 Wallballs

Tuesday, September 13th
Back Squat 10RM

5 Rounds
6 Pull-ups
12 Pistols
200m Run

Wednesday, September 14th
Split Jerk 2

AMRAP in 10
10 Shoulder to Overhead (95/65)
15 Box Jumps
30 Double Unders

Thursday, September 15th
OTM 5×2
Hang Power Snatch
OTM 10×1
Power Snatch

4 Rounds
Teams of 3, one at each station
250/200m Row
12 Hang Power Snatches (75/55)
10 Burpees

Rx+ Unbroken 95+/65+

Friday, September 16th
Skill work For…
Rookie Rumble WOD 1
OTM 10×1
Power clean + Front Squat + Jerk

3 Rounds
10 Pull-Ups
10 Power Cleans
10 Front Squats
10 Push Jerks
- use 50% of complex

Rx+ CTB & (135/95)

Saturday, September 17th
Press 1RM

“Talladega Nights”
(courtesy of CFNE)
AMRAP in 3
7 Burpees
7 Medball Squat Jumps
- Rest 3 Minutes
AMRAP in 3
Row for Calories
- Rest 3 Minutes
AMRAP in 3
7 Burpees
7 Medball Squat Jumps
- Rest 3 Minutes
AMRAP in 3
Row for Calories

Posted in WOD | Leave a comment

Friday, September 9th

Posted on by Justin

Hex Bar Deadlift 4

Rookie Rumble WOD 3
3 Rounds
15 Box Jumps
15 Deadlifts
15 KB Swings

Beginner: 24/20, 165/95, 45/25, jumps or step ups
Intermediate: 24/20, 205/125, 55/35
Rx+ 30/24, 225/155, 55/35

Extra Credit Work:
Endurance:
Air Bike
10 Rounds
:30 work
:30 rest

Oly/Strength:
Clean
Work up to a heavy, but not maximal double

Skill Development:
5 Rounds
Max Rope Climbs in 1 Minutes
- rest one minute

Posted in WOD | Leave a comment

Thursday, September 8th

Posted on by Justin

Push Press 3

Rookie Rumble WOD 2
In 8 minutes
40 Wallballs Buy in…
Then, AMRAP
8 Push Presses
8 Burpees

Beginner: 14/10 to 10ft/9ft, 75/55
Intermediate: 20/14 to 10ft/9ft, 95/65
Rx+ 30/20 to 10ft/9ft, 115/80

Extra Credit Work:
Endurance:
Run
4 x 400m, rest as needed

Oly/Strength:
Barbell Lunge
4 x 12

Skill Development:
GHR 3×10
GHD Sit-up 3×15

Posted in WOD | Leave a comment

Wednesday, September 7th

Posted on by Justin

Back Squat 3RM

3 Rounds
21 Sit-ups
15 Pull-ups
9 Front Squats (135/95)
- Rx+ CTBs & (185/125)

Extra Credit Work:
Endurance:
Tabata Row for meters

Oly/Strength:
Hang Clean
OTM 7×1 @ 80%

Skill Development:
OTM 10×1-5
Muscle-ups or
Strict Ring Dips

Posted in WOD | Leave a comment

Tuesday, September 6th

Posted on by Justin

Rookie Rumble WOD 1
12 minutes to establish 1 rep max of…
1 Power clean + Front Squat + Jerk

4 Rounds
400m run
10 Toes to Bar
10 Shoulder to Overheads (115/80)

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

Oly/Strength:
Hang Snatch
OTM 7×1 @ 80%

Skill Development:
Handstand Walks
Free Standing Handstand Holds
Shoulder Taps
Wall Walks

Posted in WOD | Leave a comment

Monday, September 5th

Posted on by Justin

James Coyle
Ladder 3

1000m Row
90 Single Unders
80 Air Squats
70 Sit-ups
60 Push-ups
50 Lunges
40 Hang Power Cleans
30 Thrusters
20 Overhead Squats
10 Snatches
Rx – (95/65)

Posted in WOD | Leave a comment

This Week’s WODs

Posted on by Justin

Monday, September 5th

James Coyle
Ladder 3

1000m Row
90 Single Unders
80 Air Squats
70 Sit-ups
60 Push-ups
50 Lunges
40 Hang Power Cleans
30 Thrusters
20 Overhead Squats
10 Snatches
Rx – (95/65)

Tuesday, September 6th
Rookie Rumble WOD 1
12 minutes to establish 1 rep max of…
1 Power clean + Front Squat + Jerk

4 Rounds
400m run
10 Toes to Bar
10 Shoulder to Overheads (115/80)

Wednesday, September 7th
Back Squat 3RM

3 Rounds
21 Sit-ups
15 Pull-ups
9 Front Squats (135/95)

Thursday, September 8th
Push Press 3

Rookie Rumble WOD 2
In 8 minutes
40 Wallballs Buy in…
Then, AMRAP
8 Push Presses
8 Burpees

Beginner: 14/10 to 10ft/9ft, 75/55
Intermediate: 20/14 to 10ft/9ft, 95/65
Rx+ 30/20 to 10ft/9ft, 135/95

Friday, September 9th
Hex Bar Deadlift 4

Rookie Rumble WOD 3
3 Rounds
15 Box Jumps
15 Deadlifts
15 KB Swings

Beginner: 24/20, 165/95, 45/25, jumps or step ups
Intermediate: 24/20, 205/125, 55/35
Rx+ 30/24, 225/155, 55/35

Saturday, September 10th
Thruster 3

Partner WOD
1000m Row
50 Thrusters
50 Front Squats
50 Push Presses
1000m Row
- use 50%
- divide work anyhow

Posted in WOD | Leave a comment

Saturday, September 3rd

Posted on by Justin

Front Squat 5

AMRAP in 12
5 Toes to Bar
7 Front Squats (95/65)
9 Box Jumps

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